Heart Healthy Crunchy Bean Salad Food

HEART HEALTHY CRUNCHY BEAN SALAD

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

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.

CRUNCHY GREEN BEAN SALAD

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.