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Bean Salad




Source of Recipe


Minneapolis Star Tribune


List of Ingredients




• 2 c. dried beans, split peas or lentils, sorted

• 1 tbsp. red wine vinegar or lemon juice, more to taste

• 2 to 4 tbsp. minced red onion or shallot

• Salt and ground black pepper

•1/4-cup extra virgin olive oil

•1/4-1/2 cup chopped parsley


Recipe



Rinse beans, then place in a pot with water to cover by a couple of inches; bring to a boil, partly cover and simmer until tender, from 30 minutes (lentils) to as long as 2 hours or more (chickpeas and larger beans). While beans cook, stir red wine vinegar and onion together in a large bowl. Sprinkle with salt and pepper. Stir in olive oil.

Cook beans until just tender, before their skins split. Drain. While still hot, add them to bowl with dressing. Toss gently until coated.

Let cool to room temperature (or refrigerate), stirring once or twice. Stir in parsley just before serving. Adjust seasoning if necessary.

Nutrition information per serving (using white beans):

Calories 219 Fat 7 g Sodium 8 mg

Carbohydrates 29 g Saturated fat 1 g Calcium 105 mg

Protein 11 g Cholesterol 0 mg Dietary fiber 7 g

Diabetic exchanges per serving: 2 bread/starch, 1 lean meat, 1 fat.

Bean Salad variations

Italian style: Use cannellini or cranberry beans. Season vinegar with 1 tablespoon minced garlic and 1 teaspoon minced rosemary in addition to onions. For a milder taste, use white wine vinegar. If you have basil and you will serve salad right away, use1/4cup in place of rosemary.

French style: Use Le Puy lentils or flageolet beans. Use sherry vinegar instead of red wine vinegar. Replace red onion with thinly sliced shallots. Instead of parsley, stir in 2 tablespoons minced tarragon before serving.

Greek style: Use dried fava or gigante beans. Use fresh lemon juice, not vinegar. Add 1 tablespoon minced garlic, along with onions. Instead of parsley, finish with1/4cup chopped fresh mint.

Japanese style: Use edamame or adzuki beans. Substitute rice wine vinegar for red wine vinegar and grapeseed or corn oil for olive oil. Instead of parsley, finish with 1 sheet nori, toasted and crumbled.

Indian-style: Use chickpeas. Use rice wine vinegar and 2 to 4 tablespoons minced or grated fresh ginger instead of red onion or shallot. Instead of olive oil, use 2 tablespoons peanut oil and 2 tablespoons coconut milk. Use cilantro instead of parsley.

Texas caviar: Use black-eyed peas. Use lime juice instead of red wine vinegar. When adding onions, add 1 clove minced garlic, 1/4-cup minced red bell pepper and minced jalapeño to taste. Use cilantro instead of parsley.

Serves 6 to 8