Meatless Meals

  Eat more meatless meals.

Meat accounts for the most expense at grocery store visits, so make one or two vegetarian dinners a week to cut costs. Dishes based on pantry staples like rice, whole grains, beans, and legumes are protein-rich, filling, and inexpensive; add seasonal produce for crunch, freshness, and color. A bonus: Research shows eating more plant-based foods may lower your risk for heart disease, diabetes, and some cancers.

Ingredients

• 1 1/4 cups wheat berries
• 2 1/2 cups chopped English cucumber
• 2/3 cup thinly sliced green onions
• 1 1/2 cups loosely packed chopped arugula
• 6 tablespoons minced fresh flat-leaf parsley
• 1 pint grape tomatoes, halved
• 1 tablespoon grated lemon rind
• 3 tablespoons fresh lemon juice
• 1 teaspoon kosher salt
• 1/2 teaspoon freshly ground black pepper
• 1/2 teaspoon sugar
• 2 tablespoons extra-virgin olive oil
• 3/4 cup (3 ounces) crumbled goat cheese

Preparation

• 1. Place wheat berries in a medium bowl; cover with water to 2 inches above wheat berries. Cover and let stand 8 hours. Drain.
• 2. Place wheat berries in a medium saucepan; cover with water to 2 inches above wheat berries. Bring to a boil, reduce heat, and cook, uncovered, 1 hour or until tender. Drain and rinse with cold water; drain well. Place wheat berries in a large bowl; add cucumber and next 4 ingredients (through tomatoes).
• 3. Combine rind and next 4 ingredients (through sugar) in a bowl; gradually add oil, stirring constantly with a whisk. Drizzle dressing over salad; toss well to coat. Stir in cheese. Let stand at least 30 minutes; serve at room temperature.