Healthy Recipes: Bean & Tomato Salad with Honey Vinaigrette

ምርት፡ 8 servings, about 1 cup each

አገልግሎቶች፡- 8

የዝግጅት ጊዜ፡- 35 ደቂቃዎች

ጠቅላላ ጊዜ፡- 1 hour 35 minutes (not including soaking time)

ወደፊት ለመስራት፡- Prepare through Step 3, cover and refrigerate for up to 1 day.

የምግብ አዘገጃጀት መግለጫ፡-

This beautiful salad combines fresh tomatoes, green beans, red onions and dried heirloom beans. Recently harvested beans (and thus freshly dried) cook more quickly than the kind you buy year-round at the market. In the latter part of the summer, farmers’ markets begin to sell a fresh crop of heirloom varieties that would be perfect for this salad.

የምግብ አዘገጃጀት ንጥረ ነገሮች:

1. 1 1/4 cups dried beans, preferably heirloom, or 2 15-ounce cans white beans, rinsed (see Tip)
2. 1 teaspoon salt, divided
3. 1/2 cup minced red onion
4. 1/4 cup cider vinegar
5. 4 teaspoons honey
6. 1 teaspoon peanut or canola oil
7. 1/2 teaspoon freshly ground pepper, or to taste
8. 8 ounces green beans, trimmed and cut into 2-inch pieces
9. 1 pint cherry or grape tomatoes, halved or quartered
10. 1/2 cup fresh basil leaves, thinly sliced
11. 1 pound tomatoes, sliced

የምግብ አዘገጃጀት ደረጃዎች፡-

1. If using canned beans, skip to Step 3. If using dried beans, rinse and pick over for any stones, then place in a large bowl, cover with 3 inches of cold water and soak at room temperature for at least 6 hours or overnight. (Alternatively, use our quick-soak method: see Tip.)
2. Drain the soaked beans, rinse and transfer to a large saucepan. Add 6 cups cold water. Bring to a simmer, partially cover, and simmer gently, stirring once or twice, until tender but not mushy, 20 minutes to 1 hour, depending on the freshness of the dried beans. (If you’re using heirloom beans, be sure to check them after 20 minutes—they tend to cook more quickly than conventional beans.) If at any time the liquid level drops below the beans, add 1 cup water. When the beans are about three-fourths done, season with 1/2 teaspoon salt. When the beans are tender, remove from the heat and drain.
3. Combine the beans (cooked or canned), the remaining 1/2 teaspoon salt, onion, vinegar, honey, oil and pepper in a large bowl. Stir, cover and refrigerate to marinate for at least 1 hour or overnight.
4. Cook green beans in a large pot of boiling water until crisp-tender, about 5 minutes. Drain, rinse with cold water, and drain again. Pat dry and add to the marinated beans. Stir in cherry (or grape) tomatoes and basil. Season with pepper.
5. To serve, arrange tomato slices around the edge of a serving platter or shallow salad bowl and spoon the bean salad into the center.

የምግብ አዘገጃጀት ምክሮች እና ማስታወሻዎች፡-

1. Tip: To quick-soak beans, place in a large saucepan with enough cold water to cover them by 2 inches. Bring to a boil. Boil for 2 minutes. Remove from the heat, cover and let stand for 1 hour. Proceed with Step 2.
2. While we love the convenience of canned beans, they tend to be high in sodium. Give them a good rinse before adding to a recipe to rid them of some of their sodium (up to 35 percent) or opt for low-sodium or no-salt-added varieties. (Our recipes are analyzed with rinsed, regular canned beans.) Or, if you have the time, cook your own beans from scratch.

የምግብ አዘገጃጀት አመጋገብ:

በእያንዳንዱ አገልግሎት፡ 134 calories; 1 g fat (0 g sat, 0 g mono); 0 mg cholesterol; 26 g carbohydrate; 7 g protein; 7 g fiber; 298 mg sodium; 565 mg potassium

የተመጣጠነ ምግብ ጉርሻ; Vitamin C (27% daily value), Folate (25% dv), Vitamin A (22% dv), Potassium (16% dv)

1 የካርቦሃይድሬት ምግቦች

ልውውጦች፡ 1 starch, 1 vegetable