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August 26, 2009

Red Kidney Bean Salad

Red kidney beans are on my list of “power foods.” They are extremely healthy.

These legumes are an excellent source of fiber (providing over 40% of the recommended daily intake per cup) and protein (16 g, 31%.) They are rich in iron, which prevents anemia and helps with energy upkeep, and thiamin, which improves memory. Besides being filling, delicious and versatile, red kidney beans are also a vegan food and relatively low in calories, about 220 per cup (cooked.)

I make this recipe at home all the time! It’s a great side dish and travels well. I prefer using dried beans as opposed to canned in an effort to cut down the sodium but feel free to use whichever you prefer.

There’s very little work involved in this salad.


(Yield: 4 servings)

Ingredients:

¾ c dried red kidney beans

1 garlic clove, roughly chopped

2 tbsp extra virgin olive oil

2 tbsp lemon juice

2 tbsp parsley, chopped

1 tbsp yellow onion, finely diced

About 2 handfuls walnuts, chopped

Salt/pepper


Put the beans in a pot and fill with cold water 2/3 of the way. Place the pot with a lid on high heat and bring to boil. Then add ¾ tbsp salt to the water, stir and reduce the heat to medium-low. Crack the lid and simmer for about 50 min-1 hour, until the beans are soft but not over-cooked, stirring frequently. Drain the beans and let them cool completely. – If you are using canned cooked beans, obviously skip this step. Don’t forget to rinse them though.


In a small pan, heat the oil and garlic over medium heat for about one minute, until the garlic just starts to sizzle. Turn the heat off and let it stand for a few minutes to give the garlic a chance to infuse the oil. Discard the garlic. Then combine all the ingredients and season with salt and pepper to taste.

3 comments:

Chef Fresco said...

I never cook with kidney beans, don't know why - this recipe looks simple & delicious!

Sasha said...

Do not fear the bean, Chef! : )

Olga said...

;) I love salmon but it has to come from extraction. Yummy!

Olga xx!