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BEAN SALAD WITH ITALIAN DRESSING

I found this delicious sprouted organic bean mix at Costco the other day, and was pleasantly surprised. They are delicious – so versatile too.  These would be lovely in soups, or stews….I am thinking up new recipes as I write this!  It makes me really happy to see more and more organic, healthy foods available at Costco – or any store for that matter.

I decided to make a bean salad – a salad I have never made before.  Normally bean salads have red kidney beans in them – which I don’t care for.  This sprouted bean mix is a blend of sprouted lentils, adzuki, and mung beans.  There were fresh green beans at the market – so a new salad was underway.  I went with an Italian Salad Dressing – but really, any seasoning would work nicely…curry, cumin to name a few.

1 cup or Organic sprouted bean mix

3 cups of water

1 Bay leaf

a big handful of fresh green beans, trimmed and cut into one inch pieces

1/4 cup Fresh Italian Flat leaf Parsley, minced

1/4 cup finely minced red onion

crumbled Feta Cheese (optional)

Italian Dressing:

3 Tblsp. Red Wine Vinegar

Extra Virgin Olive oil – a three to one ratio with the vinegar

2 minced garlic cloves

1 rounded tsp. Italian Seasoning

salt and pepper

1 tsp. honey

In a medium sauce pan, combine the sprouted beans with the water and Bay leaf.  On medium high heat, bring to a boil, cover with a lid, then turn down to a low simmer, for five minutes.  Remove from heat and let stand for 10 minutes.  Remove the Bay Leaf, drain and allow to cool.

Meanwhile, bring a pot of water to the boil, and blanch the green beans for one minute.  Remove from the heat and drain, putting the green beans into an ice bath for another minute.  Drain from the ice bath in a colander and add to a salad bowl.  Add the cooled sprouted beans to the bowl, as well as the fresh Parsley, and Red onion.

Italian Dressing:

Add the ingredients to a jar or bowl, and whisk well to incorporate.   Then pour the dressing into the bean salad, tossing to combine well.  Check for seasonings.  If using, add crumbled feta cheese, tossing well.  Refrigerate for a couple of hours for the flavors to develop.

2 comments to BEAN SALAD WITH ITALIAN DRESSING

  • sylvia

    I’ve heard that sprouted beans still have their digestive enzymes and therefore don’t cause the bloated/gas feeling of regular grocery store canned beans… do you know anything about this?

    thanks,
    sylvia

  • Ina

    Sylvia – yes I have heard the same thing too. Plus they are way more flavorful than the canned version.

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