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Three-Bean Salad with Almond and Lemon

Oleic acid is the healthy omega-9 fat found in olive oil. This healthy fat works with the omega-3 fat DHA to make cells more responsive to insulin. Serve with grilled shrimp or salmon for a hearty, satisfying meal.

Use quinoa or brown rice to make recipe gluten free.

Makes 4 servings. Total preparation time: 20 minutes.

Preparation


1. Combine the first four ingredients in a blender, adding 2 tablespoons of water until the lemon zest is finely minced.

2. Place bulgur wheat in a large heat-proof bowl and add 2 cups of boiling water and let it stand until tender, about 10-15 minutes. Season with salt and pepper.

3. In a large bowl, add zucchini, peas, beans, almonds, and dill and toss with the dressing. Let set for 10-15 minutes until the zucchini softens slightly. Top with goat cheese. Serve salad over bulgur wheat. Can be kept refrigerated for up to five days.


Per serving: 429 calories, 16g total fat, 3g saturated fat, 5mg cholesterol, 90mg sodium, 732mg potassium, 54g total carbohydrate, 17g dietary fiber, 20g protein

Ingredients

2 tablespoons olive oil

1 lemon, juiced and zested
1 small shallot or 2 cloves garlic
2 small zucchini or 1 medium zucchini, thinly sliced
1 cup frozen peas, thawed, or 2 cups steamed green beans
1 can low-sodium kidney beans
1 can navy or cannellini beans
1⁄4 cup chopped almonds, roasted
1 tablespoon dried dill or 1/4 cup fresh dill
1 cup soaked bulgur wheat, cooked quinoa or cooked brown rice
2 ounces crumbled goat cheese, or chopped parsley, mint, basil, or cilantro
Salt and pepper

We realize that you may not always have the time to cook meals from scratch, and that a quick and easy substitution may be needed. We always recommend cooking the real thing, but in a pinch you can try this instead:

Buy pre-cooked bulgar, quinoa or brown rice. Toss with sliced zucchini, canned peas and canned beans. Top with sliced almonds. Drizzle olive oil and some juice from a lemon wedge for extra flavor. Enjoy!

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