Chris' Recipes

Bon Appetite!

Fresh White Bean, Lemon Salad

Written By: Chris - Oct• 08•15

I decided to make this salad after taking the recent pressure cooker class.  I wasn’t tasked to prepare the beans themselves that day, but did help assemble a salad similar, preparing the vinaigrette.  Green, black, white, pink, or red and shaped like tiny spheres, strings, or kidneys: Beans come in all colors, shapes, and sizes. With names like pinto and garbanzo, beans are high in protein and low in cholesterol, with plenty of other health benefits in between.

I’m planning on preparing more of these little fiber, folate and magesium filled little nuggets using that new Fagor pot!  First, I’ll need to use up some of the canned ones that I already have on hand in the pantry. The folks at the greatist.com remind us that although beans are definitely nutritional superheroes, but then there’s the problem of (ahem) flatulence (or tooting). Beans naturally contain a type of sugar that is indigestible in humans— the sugar sits in the large intestine and bacteria ferment it, causing gas. Luckily, soaking dried beans can help ease the problem by breaking down the sugars, as can draining and rinsing canned beans.  Since beans contain a ton of fiber, introduce beans to the diet gradually so the digestive system can get used to higher amounts of fiber.

According to Healthwithfood.com, white beans, also known as white navy beans, offer extraordinary health benefits. They are loaded with antioxidants and provide a good supply of detoxifying molybdenum. (Huh? it means lead) They are also a good source of fiber and protein and rank low on the glycemic (blood sugar) index. They produce alpha-amylase inhibitors which help regulate fat storage in the body. (hoping they can reduce my storage) What’s more, white beans deliver a good supply of magnesium, a mineral with multiple health benefits.  This little salad is flavorful and simple to make!

IMG_2158

Ingredients: 

1 15oz.. Can White Beans, drained and rinsed
1 Cup Tomatoes, sliced in half
1/2 Cup Basil, Julianned
1 Cup Spinach, packed and chopped
1 Shallot, minced
1 Small Garlic Clove, pressed
2 Tablespoons Fresh Lemon Juice, plus rind
5 Tablespoons Extra Virgin Olive Oil
1 teaspoon Honey Mustard
Salt & Pepper, to taste 

IMG_2125 IMG_2126

Drain an rinse the beans in cool water.  Prepare the vinaigrette by combining the other ingredients except for the greens.  Whisk well.

IMG_2127 IMG_2128

Combine with the chopped basil and spinach and gently toss.

IMG_2131

Stir and allow the salad to sit chilling for at least an hour, turning it from time to time so that the beans can absorbed the dressing.

Enjoy!
Cheers!
~Chris

Comments

comments

Print Friendly

You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.

What do you think?