I love beans! They’re high in protein and fiber, while low in fat. Typically mild in flavor, they can take on the flavors of herbs, spices, and other foods well. Beans always add heartiness to a dish and can make meat expendable.
While my husband talks the talk about eating a healthier diet (less refined carbs, fried foods, etc.) he doesn’t always walk the walk. So I’ve been challenging myself to create healthy recipes that he’ll also eat.
Lately, I’ve been extra busy with work and other projects so having enough time in the kitchen has been somewhat of an obstacle. Instead of soaking and cooking my legumes from their dried state, I’ve been stocking up on canned beans from Eden Foods. To my knowledge, they are still the only producer of legumes who does not line their cans with BPA (when are the other guys gonna get hip to the game?!?). Just as a side note, Eden has so many varieties from common ones like black, lima, and kidney to slightly more exotic and hard to find like butter and aduki beans. Can you tell that I’m a huge fan?
Anyway, I decided to play around with aduki beans last week. They’re small and brown with virtually no flavor of their own, making them perfect for this yummy salad. You can also use other beans instead of aduki beans (black would be a great choice). In my house I’ve served it with both chicken breast and grilled steak to rave reviews!
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Ingredients
2 15 ounce cans aduki beans
1/3 cup yellow bell pepper
1/3 cup red bell pepper
1/3 cup orange bell pepper
1/2 cup finely chopped red onion
2 ounces feta cheese, crumbled (optional)
1 cup lemon juice
1/4 cup olive oil
1 1/2 tablespoons granulated garlic
1 tablespoon black pepper
1/2 tablespoon sea salt
Drain beans and put into a non-reactive (no metal) bowl. Add bell pepper and onion. In a separate bowl, combine olive oil, lemon juice, garlic, black pepper, and salt. Whisk to mix well. Pour this dressing over the beans and toss to coat. Cover and refrigerate for an hour to chill. Sprinkle feta over individual servings as they’re plated.
Yield = 8 servings
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Nutritional Information (per serving, all ingredients)
Calories: 203
Fat: 10
Saturated Fat: 2.7 g
Sodium: 523 mg
Total Carbs: 19.9 g
Fiber: 5.7 g
Sugar: 0.8 g
Protein: 9.3 g
Vitamin A: 7%
Calcium: 8%
Vitamin C: 41%
Iron: 9%