Skip to: site menu | section menu | main content
Salad ...
Tip On Quick Soaking : For every 1 cup (250 mL) of beans, chickpeas or whole peas, add 3 cups (750 mL) of water. .
Slowly bring to a boil and boil gently for 2 minutes. Remove from heat, cover and let stand 1 hour. Discard soaking water and cook according to recipe. Beans absorb as much water in 1 hour, using this method as they do in 15 hours soaking in cold water.
The Long Soak or Overnight Method: For every 1 cup (250 mL) of beans, chickpeas or whole peas, add 3 cups (750 mL) of water. Let stand 12 hours or overnight. Discard soaking water and cook according to recipe.
Four Bean Salad
Surprise! No oil in the marinade!
| 2 cups | cooked white pea beans | 500 ml |
| 2 cups | cooked kidney beans | 500 ml |
| 1 | can (14 oz/398 ml) cut waxed beans | 1 |
| 1 | can (14 oz/398 ml) cut green beans | 1 |
| 1 | medium green pepper, chopped | 1 |
| 1 | medium red pepper, chopped | 1 |
| ½ cup | honey | 125 ml |
| ½ cup | vinegar | 125 ml |
| 1 tbsp | fresh or dry chopped chives | 15 ml |
| dash seasoned salt | ||
| ½ tsp | dry mustard | 2 ml |
| In salad bowl, combine beans, green pepper and
red onion, In separate bowl, combine honey, vinegar and seasonings
and pour over vegetables. Cover and marinate 8 hours or overnight,
stirring occasionally. Makes 12 servings.
(Per serving: 143 calories, 6.4 g protein, .4 g fat, 31 g carbohydrate, 4.1 g dietary fiber, 266 mg sodium, 407 mg potassium). Lentil Confetti Salad |
| ½ cup | lentils | 125 ml |
| 1½ cup | water | 375 ml |
| ½ cup | rice | 125 ml |
| 1 cup | water | 125 ml |
| 1 tsp | salt | 5 ml |
| 1 tsp | margarine | 5 ml |
| ½ cup | bottled Italian dressing or calorie-wise Italian dressing | 125 ml |
| 1 | large tomato, seeded and diced | 1 |
| 1 | celery stalk | 1 |
| 1 | green onion | 1 |
| 1/4 cup | diced green pepper | 50 ml |
| chopped parsley | ||
| 6 | large tomatoes | 6 |
| Wash and drain lentils. Place in saucepan and
add 1½ cup water. Bring to boil, reduce heat and simmer covered
until tender (20 - 30 minutes). Drain. Cook rice in second amount
of water, with margarine and salt. Combine lentils and rice, pour
dressing over mixture and refrigerate until cool. Add tomato, celery,
onion and green pepper. Mix well. Prepare tomato shells. Wash. With
base end of tomato up, cut into 8 wedges, cutting to, but not through
the stem end. Place on lettuce leaf. Spread wedges apart slightly.
Fill tomato with salad. Garnish with parsley. Serves 6.
( Per Serving: 298 calories, 7.5 g protein, 15 g fat, 35 g carbohydrate, 4.3 g dietary fiber, 737 mg sodium, 559 mg potassium). |