Fresh White Bean Salad
Summer’s approaching, which means everyone makes different types of cold salads to eat outdoors at barbecues and picnics. There are thousands of different varieties of cold salads that you can throw together that are clean, fresh, and full of nutrition. How about a bean salad?
You spend a fortune on groceries every week right? Well dried beans are incredibly cheap! A few dollars for big bags, and what’s even better is one bag of dried beans cooked can last for many days as leftovers! Now you have food to take to work for lunch, or a quick meal to re-heat when you get home.
In many parts of the world, a variety of different types of beans are eaten every day. And guess what? Many countries where beans are staple foods have lower obesity rates, lower diabetes, lower heart disease, and other chronic diseases. In America, we tend to eat pastas or potatoes more often.
Diabetic or pre-diabetic? We all know beans are packed full of fiber, and that the average person in the US doesn’t eat enough fiber, but did you know that this fiber helps to control your blood sugar levels? You won’t see the spikes in blood sugar and insulin when you incorporate a variety of beans and legumes into your diet. The recommended amount of fiber daily is 25-30 grams, and most of us get only between 10-15 grams daily.
Fiber helps keep you full longer. Now you’re not as likely to snack on unhealthy foods! This will help support your nutrition plan and weight loss.
What You Need:
Package of dried Great Northern White Beans (dried beans are way more nutritious than canned beans, and much more fresh)
White onions (1 medium) and red onions (1 small or 2 small shallots)
Fresh raw garlic (2-4 cloves)
Olive oil and Coconut oil
Fresh Ground Black Pepper
Raw peppers (any color – just 1, or the equivalent of 1 using many colors)
Tomato (2 medium)
Honey (optional sweetener)
1. Soak your dried beans overnight, or for at least 12 hours.
2. Boil beans in enough water so they can expand, adding more water if necessary. Depending on how many hours you soaked them, they may need to simmer for an hour or so. Drain the beans when finished. Put them into the refrigerator to cool down.
3. Dice up your red onions, peppers, and tomatoes. Set aside for now.
4. Dice white onions.
5. Mince garlic finely (2-3 cloves).
6. In a frying pan with coconut oil, lightly saute the white onions and garlic. If you prefer raw garlic, then only do the white onions. Or you can saute a few cloves of garlic and throw a few minced raw cloves in the dish at the end.
7. Chop the fresh dill and parsley (after thoroughly cleaning it!)
8. When the beans are done cooling, add the sauteed onions and garlic to the beans.
9. Mix in a few tablespoons of olive oil. Stir. Add a few tablespoons of balsamic vinegar. Stir.
10. Add your other ingredients – peppers, tomatoes, red onions, raw garlic, fresh dill, fresh parsley.
11. Add sea salt, fresh ground black pepper, cumin, and paprika. There is no exact science to the amount, this is all based on personal preferences. Make it flavorful!!
12. Add some honey for sweetener if you want. Finished!