Heart Healthy Crunchy Bean Salad Food

HEART HEALTHY CRUNCHY BEAN SALAD

Heart Healthy Crunchy Bean Salad image

This recipe came from a local newspaper. It is low fat and heart healthy. The nutritional information does not include the optional beans, if you choose to use them. They add fiber and not a lot of calories, though and I like the variety of beans in this salad.

Provided by Kathie Carr

Time 15m

Number Of Ingredients 11

Ingredients

2 c cut fresh green beans
1 can(s) (15 ounces) black beans, rinsed and drained
1 can(s) (15 ounces) chickpeas, rinsed and drained
1/2 c thinly sliced red onion
1/3 c apple-cider vinegar
2 Tbsp sugar
2 Tbsp vegetable oil
1 Tbsp dijon mustard
1/4 tsp freshly ground black pepper
1 can(s) drained kidney beans, optional
1 can(s) drained yellow beans, optional

Steps:

1. Combine green beans with enough salted water to cover. Bring to a boil over high heat. Reduce heat to medium and cook 10 minutes or until crisp-tender; drain and rinse in cold water. Do not over cook these or you will lose the crunchy part of this salad. :) In a large bowl, combine green beans with black beans and chickpeas. Set aside. If using additional beans add them now and mix well.
2. To make dressing: In a small saucepan, stir together onion, vinegar and sugar. Cook over medium heat just until sugar dissolves. Remove from heat. Whisk in oil, mustard, and black pepper. Add to bean mixture; toss to coat. Cover and chill for 4 to 12 hours, stirring occasionally.
3. Nutrition information does not account for kidney beans and/or yellow beans. If you added them they are extra. Calories 127, Total Fat 3 g, Carbohydrate 20 g, Fiber 4 g, Protein 5 g. Percent Daily Values are based on a 2,000 calorie diet

PESTO POTATO SALAD WITH GREEN BEANS

Pesto Potato Salad with Green Beans image

Fresh basil pesto with almonds is the perfect pair to creamy potatoes and crunchy green beans in this quick and easy Pesto Potato Salad.

Provided by Abra

Categories side

Time 25m

Yield 10

Number Of Ingredients 10

Ingredients

2 lbs. red skinned potatoes
1 lb. green beans, trimmed and cut in half
4 scallions, thinly sliced
1/4 cup raw almonds
1 garlic clove
2 cups packed fresh basil leaves
1/2 cup good olive oil
1/4 cup plus 2 tbsp grated pecorino romano cheese
1/4 tsp black pepper
1/4 tsp sea salt

Steps:

In a large pot boil potatoes (whole) until easily pierced with a fork, about 20-25 minutes depending on the size of your potatoes, mine were small to medium.
In the last few minutes of cooking the potatoes add the green beans to the potato pot and cook for 4 minutes.
Drain potatoes and green beans in a large colander and set aside to cool.
In the meantime prepare the pesto: Combine almonds, garlic, and basil in a food processor and process until very finely chopped.
With machine running slowly drizzle in olive oil and process until well combined.
Add remaining ingredients (cheese, salt, and pepper) and gently process until just combined. If you find your pesto is too thick you can add a bit more olive oil or even a few splashes of veggie stock works well.
Dice potatoes into bite size pieces (I keep the skin on) and add to a large bowl with sliced scallions, green beans, and pesto. Stir well to combine.
Top with additional basil and slivered almonds (optional) serve immediately.

Nutrition Facts : Calories 211 calories, Sugar 2.8 g, Sodium 157.4 mg, Fat 14.2 g, SaturatedFat 2.7 g, TransFat 0 g, Carbohydrate 18.5 g, Fiber 3.8 g, Protein 4.9 g, Cholesterol 5.9 mg

CRUNCHY GREEN BEAN SALAD

Crunchy Green Bean Salad image

The texture and flavor in this salad will work for any fall feast.

Provided by Martha Stewart

Categories Food & Cooking Salad Recipes

Number Of Ingredients 11

Ingredients

1/2 cup honey
Pinch of cayenne pepper
1 1/2 cups pecans
3 tablespoons sherry vinegar
2 teaspoons Dijon mustard
3/4 teaspoon coarse salt
1/2 cup walnut oil
2 pounds string beans, trimmed
3/4 cup dried cranberries
2 heads Belgian endive, trimmed and sliced lengthwise
Freshly ground black pepper

Steps:

Heat oven to 350 degrees. Place honey and cayenne in a small saucepan; heat until warm. Stir in nuts. Line a baking pan with a Silpat (a French nonstick baking mat). Pour mixture onto Silpat. Bake until dark-golden brown, about 25 minutes. Set aside to cool.
In a small bowl, whisk together vinegar, mustard, and salt. Slowly drizzle in walnut oil, whisking constantly, until mixture is emulsified. Set aside.
Fill a large bowl with ice water; set aside. Bring a medium stockpot of water to a boil. Add string beans; cook just until tender, about 2 minutes. Drain immediately; immerse in ice water. Remove,pat dry; place in a large bowl. Toss with reserved dressing. Add reserved nuts, dried cranberries, and sliced endive. Add pepper to taste; toss gently. Serve immediately.

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