Dinner Tonight: Bean Salad

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beansWhenever I need a dish for a summer potluck, I make this three-bean salad. It holds up well, and actually tastes better after sitting for a while. Beans are a nutritional powerhouse, as they are high in protein and antioxidants, and are an excellent source of fiber. More great basic information about beans can be found in this short article.

For this recipe, I use whatever beans I have on hand. You can use canned beans, but if canned goods aren’t your thing, make your own beans – it’s easy! Rinse your dried beans carefully to ensure no dirt or other foreign matter; soak your clean beans in plenty of fresh water overnight; in the morning simply drain, rinse well, and then boil in fresh water until tender. That’s it! Now your dried beans are ready for use in this or any other recipe.

Bean Salad

  • 1 – 19 oz can navy beans, drained and rinsed
  • 1 – 19 oz can kidney beans, drained and rinsed
  • 1 – 19 oz can chickpeas, drained and rinsed
  • 4 plum tomatoes, chopped
  • 1 – 10 oz can mandarins, drained
  • 2 celery stalks, sliced thin
  • 1/2 red onion, chopped fine
  • 1 cup curly parsley, chopped
  • 1/3 cup apple cider vinegar
  • 2 Tbsp agave syrup
  • 1/4 cup extra-virgin olive oil
  • Salt and pepper to taste
  • Juice of 1 lime
  • Hempseeds (optional)

1. In large bowl, mix beans, tomatoes, mandarins, celery, onion, and parsley.

2. For dressing, whisk together vinegar, agave syrup, oil, salt, and pepper in small bowl.

3. Add dressing to bean mixture; toss to coat. Chill in refrigerator for 2 hours.

4. Place bean salad in serving bowls and drizzle with lime juice and sprinkle with hemp seeds.

If you have hard time digesting beans, consider taking an enzyme supplement to decrease bloat as well as increase digestion.

Photo from here, with thanks.

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May 2014
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