Bulgur

Soy Free Tabbouleh, tabouli, tabouleh, taboolee . . . however you wanna spell it, it spells YUM! It has a clean, light flavor that just tastes healthy. If you have a food processor, now is the time to use it.

Bulgur, or quick-cooking cracked whole wheat, isn't just for tabbouleh. The grain also makes a delicious, healthful side dish that's a good alternative to couscous or rice.

Home turf: California
Local flavor: In health-conscious California, chili is as likely to be made without meat as it is with it. No self-respecting Texan would sign off on chili with beans, squash, and bulgur—but this lean, mean dish is as delicious as it is healthful.
Make it a meal: continue the Cali fantasy with whole grain bread, an arugula salad with mushrooms and garlicky vinaigrette, and Sierra Nevada Pale Ale (California, $8 per six-pack).

Bulgur can be found at natural foods stores.

Fiber-rich bulgur and protein-packed shrimp in this mix will keep you full for hours—but it takes mere minutes to make.

We've been making tabbouleh for years, but when Fran's Iranian friend Parvine Latimore made it for a special party, we both changed our recipes. Parvine used extra lemon juice and more fresh herbs than we were used to. The result was incredible—a delicious taste of lemon with every bite of grain and a burst of freshness from the blend of fresh herbs with every mouthful.

Wheat berries are whole wheat kernels that become appealingly chewy when cooked, and bulgur, a Middle Eastern staple, is crushed dried wheat kernels (best known as the basis for tabbouleh). Together they make a nutritious and satisfying salad (the grains are hearty and filling) that can stand alone as a meal or work as a side dish with grilled lamb chops or crispy seared fish. I’ve called for celery hearts because I love their sweetness, but regular stalks of celery work just fine.

Nothing says "garden fresh" like a handful of aromatic herbs, and while you may be tempted to take bulgur down the well-traveled tabbouleh road, a little deviation can be an excellent thing. In this case, cilantro steps up to the plate, replacing parsley (typical of tabbouleh) and adding distinct flavor to an already intoxicating amount of mint. Toasting almonds in olive oil and then adding both to the mix enhances the nuttiness of the whole grain.

Okay, you caught us: There's no sliced bread here, and you'll need a knife and fork. But this bulgur and grilled-vegetable salad has so much gusto that it simply cries out for a daring presentation to match.

Quick-cooking bulgur can be found at some supermarkets and at natural foods stores.

Who knew rolls could be so, well, adorable? But of course looks aren’t everything: They’ve got substance, too, with a satisfyingly salty crust—flaky sea salt has fantastic texture—embracing an enjoyably chewy, pretzel-like interior.

In Turkish cookery there's a distinctive group of dishes known as güveç, which take their name from the earthenware pot in which they are cooked—in the same way that the tagine does in Morocco. In rural Anatolia the cooking pots may be sealed and buried in the ashes of a fire to cook slowly overnight—or, only slightly less romantically, in the local baker's oven. If you don't have a clay pot, a heavy-based cast-iron casserole dish will serve almost as well. Güveç dishes encompass all sorts of meat or poultry cooked with legumes, vegetables and fruits. My addition of star anise is not remotely Turkish, but it adds a wonderful layer of aniseed flavor. This güveç is spicy with a lingering sweetness, so serve it with a light salad or braised wild greens. A dollop of yogurt would also be delicious. Sucuk is a spicy Turkish sausage and can be found in Turkish or Middle Eastern butchers and some specialist delis.

Regardless of your foraging skills, you can experience the abundance of the woods with these delectable parcels, which combine the nutty chew of bulgur with rich toasted pine nuts, sweet currants, and smoky trout that could have come from a nearby brook—all neatly wrapped up in a lettuce leaf. And because they're so portable, you can easily enjoy them outdoors on a picnic blanket.

For a substantial vegetarian spin on köfte(a kind of Middle Eastern meatball), we beefed up grated zucchini with fresh herbs and mashed chickpeas. The accompanying pilaf, which uses both beets and their greens, is brilliantly colored and gets a joyous crunch from slivered almonds.

Most veggie burgers must have self-esteem issues, since they're always pretending to be something they're not. But these bulgur burgers don't try to hide their meatless nature and instead celebrate their grain-centric origins with wonderful texture and a hint of Middle Eastern spice.

Grains and nuts are great at balancing the bitterness of broccoli rabe.