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.
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
2 tablespoons olive oil
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!