Tag Archives: beans

lunch inspiration – mixed bean salad

May 15, 2012 by the healthy ginger

the sun is shining, the birds are singing, the trees are blossoming and I am already noticing a huge change in my taste-buds as the temperature continues to rise. to say that I’m loving being back home in the country is a complete understatement!

this mixed bean salad made the most perfect balance of light + hearty for a fresh and satisfying lunch. I decided to add my mixed bean salad to a couple heaping handfuls of romaine lettuce and added a handful of mary’s organic crackers.

 

Ingredients:

  • 3-4 cups of mixed beans (canned or pre-cooked are fine. If using canned preferably by a brand like ‘eden organic’ and make sure to rinse very well)
  • 1 cup green beans
  • 2 celery stalks
  • ¼ cup red onion
  • 2 cloves of garlic
  • large handful fresh parsley
  • sea salt + pepper to taste

Method:

  • Cook or rinse mixed beans and add to medium size bowl.
  • Wash + chop green beans into bite size pieces. Add a bit of water in a small sized pan or pot and bring water to a boil. Add beans + cook for 1-2 minutes. Add immediately to cold ice water and let sit.
  • Wash + chop celery, red onion, garlic + parsley. Add to bowl with beans.
  • Make dressing (recipe below).
  • Add green beans + dressing to mixture. Combine well + let sit in the fridge of 1-2 hours.
  • Add the bean mixture to a bed of greens.
  • Add sea salt + pepper to taste.

maple mustard dressing

  • ¼ up EVOO
  • 2 tbsp stone ground mustard (or other mustard of your choice)
  • 2 tbsp apple cider vinegar
  • 3 tbsp (pure + preferably local) maple syrup
  • juice of lemon
    • add to mason jar, shake well + serve.

the maple mustard dressing is the perfect sweet touch. I hope you will give this mixed bean salad a try. this can be made in advance and enjoyed throughout the week as an addition to a lunch or dinner.

and if you happen to be looking for some other easy to prep lunch idea’s read this.

I would love to know what are some of your favourite spring time salad’s you are whipping up in your kitchen …. please feel free to share :)  

have a wonderful day!

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roasted veg israeli cous cous salad

March 14, 2012 by the healthy ginger

happy hump day! it is going to be another gorgeous + sunny day at home and I am looking forward to soaking up some vitamin D :)

the husband is still in syracuse, so before I left I made him some food that he could enjoy throughout the week I was gone. on the menu was a few different cold salads that are easy to add to any meal or can be enjoyed alone as a snack.

while I typically choose wholesome + nutrient dense grains when cooking, I do have a soft spot in my heart for any form of cous cous salad. this salad is inspired by one that I frequently enjoyed last summer from a local juice bar in my hometown. with a few whole food additions, this is what I came up with …

Ingredients:

  • 2 cups dried israeli cous cous (I bought mine in bulk)
  • 2 small or 1 large eggplant
  • 1 red pepper
  • large handful fresh dill
  • large handful fresh flat leaf parsley
  • 3/4 cup raw walnuts
  • 1 can chickpeas (I cheated this time – when I do use canned I used Eden Organics)
  • 2 cups dino (lacinato) kale
  • 1/2 large cucumber

Ingredients for the dressing:

  • 1/4 cup extra virgin olive oil
  • juice of a lemon
  • 2 tbsp apple cider vinegar
  • 2 cloves of garlic (minced)
  • 1 tbsp stone ground mustard

Method:

  1. preheat oven to 350 degrees. wash + chop your eggplant into thin slices and assemble on a baking sheet.
  2. wash and chop your red peppers into bite size pieces. add to the baking sheet.
  3. drizzle a bit of EVOO + sea salt over the eggplant + red peppers. roast for about 20 minutes or until lightly cooked.
  4. bring a pot of water to a rolling boil. rinse the cous cous and then add to the boiling water. reduce + simmer until cooked (approx. 15-20 minutes).
  5. make your dressing by adding the EVOO, juice of a lemon, apple cider vinegar, garlic + mustard to a small bowl or mason jar. set aside.
  6. as your veggies are grilling + cous cous is cooking, wash the remaining vegetables (cucumber, kale) and chop into bite size pieces.
  7. chop your dill, parsley + raw walnuts.
  8. if using canned chickpeas, rinse well.
  9. when the eggplant + red peppers are cooked, remove from the heat and set aside.
  10. drain the cous cous + set aside to cool.
  11. once the cous cous is cooled add to a large bowl. chop the eggplant + red peppers in to your desired sizes and add to the cous cous.
  12. now add the rest of the ingredients – kale, cucumber, dill, parsley, walnuts + chickpeas. add as much of the dressing as you would like and combine very well.
  13. I like to set mine in the fridge to cool for a few hours before serving.

I especially love salads like this in the spring + summer. serve alone, add to heaping pile of greens, bbq up a piece of chicken…. yum yum!

I hope you are able to enjoy some sunshine wherever you are today too!

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