4 Bean Salad

Lebanese Bean Salad Bowls


PREP TIME: 25 MINUTES | COOK TIME: 4 TO 5 MINUTES | STANDING TIME: 5 MINUTES

PREP TIME: 25 MINUTES | COOK TIME: 4 TO 5 MINUTES | STANDING TIME: 5 MINUTES


Courtesy of Delish Knowledge

INGREDIENTS

  • 1 tablespoon olive oil

  • 1/4 cup finely chopped shallots

  • 1 cup uncooked couscous

  • 1 cup plus 2 tablespoons lower-sodium vegetable broth

  • 1/8 teaspoon salt

  • 1/8 teaspoon freshly ground pepper

  • 1/4 cup finely chopped fresh parsley

  • 1 can READ 4 Bean Salad, drained

  • 1/2 cup prepared hummus (homemade or store bought)

  • Salt

  • Pepper

Lemon Parsley Dressing:

  • 1/2 cup finely chopped fresh parsley

  • 1 large lemon, juice and zest

  • 1 small garlic clove, minced

  • 1/2 teaspoon salt

  • 1/4 teaspoon freshly ground pepper

  • 1/2 teaspoon Dijon mustard

  • 1/4 cup extra-virgin olive oil

DIRECTIONS

  1. For couscous, heat medium saucepan over medium heat. Add oil to pan. Add shallots; saute 2 to 3 minutes until shallots are just tender. Add couscous; saute for another minute until couscous is lightly toasted. Add broth, salt and pepper. Increase heat; bring to boil. Cover. Remove from heat and let stand 5 minutes. Fluff with fork, then stir in parsley.

  2. For Lemon Parsley Dressing, in small bowl, whisk together parsley, lemon juice and zest, garlic, salt, pepper and mustard until mustard is dissolved. Keep whisking ingredients together and slowly drizzle in olive oil until dressing forms. Season to taste, adding more salt and pepper, as desired.

  3. Stir in 2 tablespoon of dressing into couscous. Divide the couscous among 4 bowls. Top each bowl with bean salad and hummus. Drizzle with remaining dressing.


NUTRITION INFORMATION

Nutrition information per serving (1/4 of recipe): calories; g protein; g carbohydrate; g fat; mg sodium; mg cholesterol; g dietary fiber; mg iron; mg thiamin; IU vitamin A; mg vitamin C.

Buddha Bowls with Turmeric Tahini Sauce


PREP TIME: 30 MINUTES | COOK TIME: 15 MINUTES

PREP TIME: 30 MINUTES | COOK TIME: 15 MINUTES


Courtesy of The Foodie Physician

INGREDIENTS

  • 3 large sweet potatoes, peeled and diced

  • 1-1/2 tablespoons olive oil

  • 1/2 teaspoon ground cumin

  • 1/2 teaspoon ground coriander

  • 1/4 teaspoon kosher salt

  • 4 cups cooked quinoa, brown rice or other whole grain

  • 1 can (15 ounces) READ 4 Bean Salad, drained

  • 2 cups shredded purple cabbage

  • 2 cups baby spinach

  • 1 avocado, sliced

  • Cilantro leaves for garnish

    Turmeric Tahini Dressing:

  • 1/4 cup tahini

  • 2 tablespoons fresh lemon juice

  • 2 tablespoons olive oil

  • 1/2 clove garlic, grated

  • 1/2 teaspoon turmeric

  • 1/4 cup warm water

  • Salt

  • Pepper

DIRECTIONS

Makes 4 servings.

  1. Preheat oven to 425°F.

  2. Toss sweet potatoes with oil, cumin, coriander and salt. Spread out on sheet pan. Roast in oven 15 minutes or until tender. Remove from oven.

  3. Meanwhile, prepare the Turmeric Tahini Dressing. Whisk tahini, lemon juice, olive oil, garlic, turmeric and water together in medium bowl. Season with salt and pepper, as desired.

  4. To assemble Buddha Bowls, place 1 cup quinoa (or other grain) in each bowl. Divide sweet potatoes, bean salad, cabbage, spinach and avocado slices among the bowls. Garnish with cilantro. Drizzle dressing lightly over salad. Serve extra dressing on the side.


NUTRITION INFORMATION

Nutrition information per serving (1/4 of recipe): calories; g protein; g carbohydrate; g fat; mg sodium; mg cholesterol; g dietary fiber; mg iron; mg thiamin; IU vitamin A; mg vitamin C.

Middle Eastern Inspired Bean Salad

PREP TIME: 20 MINUTES

PREP TIME: 20 MINUTES

Ingredients

  • 1 can (15 ounces) READ 3 or 4 Bean Salad

  • 1/2 cup halved cherry or grape tomatoes

  • 1 small cucumber (4 to 5 inches long) cut in half lengthwise, then thinly sliced crosswise

  • 2 green onions, thinly sliced

  • 1/2 cup chopped fresh parsley

  • 2 tablespoons chopped fresh mint

  • 1 small clove garlic, minced

  • 1/4 teaspoon crushed red pepper flakes

Dressing:

  • 2 tablespoons prepared hummus

  • 1 tablespoon fresh lemon juice

  • 1/4 to 1/2 teaspoon za'atar seasoning blend

Directions

Makes 6 (approx. 1/2-cup) servings

  1. Drain bean salad. Discard liquid. Place bean salad in large bowl.

  2. For dressing, combine hummus, lemon juice and za’tar seasoning; set aside.

  3. Add tomatoes, cucumber, onions, parsley, mint, garlic and red pepper flakes to bean salad. Toss to combine. Add dressing to salad just before serving; toss to combine well. Serve immediately or chilled.


Note: For sandwich, spoon salad into pita halves.


Nutrition Information

Nutrition information per serving (1/6 of recipe): 55 calories; 2g protein; 11g carbohydrate; less than 1g fat; 130mg sodium; 0mg cholesterol; 2g dietary fiber; 1.27mg iron; 0.03mg thiamin; 701.36IU vitamin A; 13.10mg vitamin C.

Chipotle Chicken & Bean Quinoa Salad Cups with Cilantro Lime Vinaigrette


PREP TIME: 25 minutes

PREP TIME: 25 minutes


Ingredients

  • 1 can (15 ounces) READ 3 or 4 Bean Salad
  • 2 tablespoons freshly squeezed lime juice
  • 2 tablespoons canned chipotle in adobo, divided (1 tablespoon adobo sauce; 1 pepper, minced)
  • 1 teaspoon Dijon mustard
  • 1/4 teaspoon kosher salt (or to taste)
  • 1/8 teaspoon black pepper
  • 3 tablespoons olive oil
  • 1/4 cup finely chopped fresh cilantro
  • 1 1/2 cups cooked quinoa
  • 1 cup diced chicken, cooked (leftover or rotisserie)
  • 1/4 cup finely sliced green onions
  • 4 leaves Bibb lettuce

Directions

Makes 4 servings.

1. Drain bean salad; reserve 2 tablespoons liquid.

2. To prepare dressing, in small bowl whisk together reserved liquid, lime juice, 1 tablespoon adobo sauce, mustard, salt and pepper. Whisk in oil until completely combined. Stir in cilantro; set aside.

3. In medium bowl, combine bean salad, quinoa, chicken, onions and minced chipotle pepper. Add dressing; toss gently.

4. Divide bean salad mixture equally among lettuce cups.


Nutrition Information

Per serving (1/4 of recipe): 300 calories; 14 g protein; 28 g carbohydrate; 14 g fat; 390 mg sodium; 30 mg cholesterol; 4 g dietary fiber; 3 mg iron; 0.11 mg thiamin; 580 IU vitamin A; 7 mg vitamin C.