Free Forks Over Knives: The Cookbook by Del Sroufe

with pita bread and a fried egg, but take some liberty and serve it over brown rice with fresh lemon instead.
    SERVES 4
    1½ pounds dried fava beans, soaked 8 to 10 hours
    1 medium yellow onion, peeled and diced small
    4 cloves garlic, peeled and minced
    1 teaspoon ground cumin
    Zest and juice of 1 lemon
    Salt to taste
    1 lemon, quartered
    1. Drain and rinse the beans, and add them to a large pot. Cover with enough water to top the beans by 4 inches and bring to a boil over high heat. Reduce the heat to medium, cover, and cook until the beans are tender, about 1½ to 2 hours.
    2. While the beans are cooking, place the onions in a medium skillet or saucepan and sauté over medium heat for 8 to 10 minutes, or until the onions are tender and starting to brown. Add the garlic, cumin, and lemon zest and juice and cook for 5 minutes longer. Set aside until the beans are fully cooked.
    3. When the beans are done cooking, drain all but ½ cup of the liquid from the pot and add the onion mixture to the beans. Mix well and season with salt. Serve garnished with the lemon quarters.

S ALADS
 
Grain Salads
Curried Rice Salad
    IN THIS SALAD the sweetness of the currants contrasts with the pungent curry flavor. If you don’t have currants, use raisins or any other dried fruit. If you’re substituting fruit, use orange zest and juice, and fresh orange segments, instead of the lime. Serve this salad on a bed of greens—such as spinach, arugula, or field greens—for a nice lunch.
    SERVES 4
    2 cups brown basmati rice
    Zest and juice of 2 limes
    ¼ cup brown rice vinegar
    ¼ cup brown rice syrup
    ½ cup currants
    6 green onions, finely chopped
    ½ small red onion, peeled and minced
    1 jalapeño pepper, minced
    1 tablespoon curry powder
    ¼ cup chopped cilantro
    Salt and freshly ground black pepper to taste
    1. Rinse the rice under cold water and drain. Add it to a pot with 4 cups of cold water. Bring it to a boil over high heat, reduce the heat to medium, and cook, covered, for 45 to 50 minutes, or until the rice is tender.
    2. While the rice is cooking, combine the lime zest and juice, brown rice vinegar, brown rice syrup, currants, green onion, red onion, jalapeño pepper, curry powder, cilantro, and salt and pepper in a large bowl and mix well. When the rice is finished cooking, drain off the excess water, add the rice to the bowl, and mix well.

 
Warm Rice and Bean Salad
    BASMATI RICE HAS a mild nutty flavor and is often toasted to enhance the “nuttiness.” Be careful when toasting it in the oil-free skillet; it’s easy to overdo, and at that point the rice will take a much longer time to cook.
    SERVES 4
    1½ cups brown basmati rice, toasted in a dry skillet over low heat for 2 to 3 minutes
    2 cups cooked navy beans , or one 15-ounce can, drained and rinsed
    ¼ cup plus 2 tablespoons balsamic vinegar
    ¼ cup brown rice syrup
    Zest and juice of 1 lemon
    1 cup thinly sliced green onion (white and green parts)
    2 tablespoons minced tarragon
    ¼ cup minced basil
    Salt and freshly ground black pepper to taste
    4 cups packed baby spinach
    1. Rinse the toasted rice under cold water and drain. Add it to a pot with 3 cups of cold water. Bring it to a boil over high heat, reduce the heat to medium, and cook, covered, for 45 to 50 minutes, or until the rice is tender.
    2. While the rice is cooking, add the beans, balsamic vinegar, brown rice syrup, lemon zest and juice, green onion, tarragon, basil, and salt and pepper to a large bowl and mix well. When the rice is finished cooking, drain off the excess water, add it to the bowl and mix well. Divide the spinach between four plates and spoon the salad on top.

 

Rice Salad with Fennel, Orange and Chickpeas
    THE MILD ANISE-LIKE flavor of fennel is well balanced by the citrus in this hearty salad.
    SERVES 4
    1½ cups brown basmati rice
    2 cups cooked chickpeas , or one 15-ounce can, drained and rinsed
    1 fennel bulb, trimmed and diced
    1 orange, zested, peeled, and segmented (zest and