Home Nutrition Greek Butter Bean Salad – Sharon Palmer, The Plant Powered Dietitian

Greek Butter Bean Salad – Sharon Palmer, The Plant Powered Dietitian

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Greek Butter Bean Salad – Sharon Palmer, The Plant Powered Dietitian

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This Greek Butter Bean Salad is impressed by the pure, sunny flavors and components of Greece: olives, tomatoes, peppers, onions, capers, oregano, and lemons. Greek delicacies is crammed with stunning bean salad dishes, equivalent to this one. This vegan gluten-free butter bean salad is hearty sufficient to be the primary occasion of your meal, served with a easy soup, equivalent to vegetable soup or lentil soup, and a few rustic entire grain bread. All it’s a must to do is prepare dinner up your butter beans and toss in greens, olive oil, lemon juice, and herbs. This salad retains effectively within the fridge for as much as one week. You can too substitute canned butter beans to make this recipe in a jiffy. Whip it up for meal prep throughout the week, potlucks, picnics, household dinners, and extra.

Vitamin Notes

The star of this wholesome salad is pulses, which embody dried beans, peas and lentils. These are very healthful meals it’s best to embody in your food regimen extra usually—I like to recommend consuming them each single day. Not solely are pulses a budget-friendly protein supply, they’re linked with a number of well being advantages, together with coronary heart well being, and decrease danger of sort 2 diabetes and sure varieties of most cancers. So, attempt including extra bean-based dishes to your menu. Learn extra concerning the well being advantages of pulses right here.

Take a look at my dwell video displaying how I made this recipe in my very own kitchen as a part of my IGTV Sustainability Sequence right here.

 

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Description

This utterly plant-based, vegan, gluten-free Greek Butter Bean Salad recipe is impressed by the pure flavors and components of Greece: olives, tomatoes, peppers, onions, capers, oregano, and lemons.



  1. Soak beans in water in a single day.
  2. Drain water and add beans to a massive pot. Cowl with 8 cups water and add 1 vegetable bullion dice. Place lid on pot and simmer for about 1 ½ hours, till tender but agency.
  3. Drain any leftover liquid and funky.
  4. Place beans in a big bowl and add onions, tomatoes, bell pepper, olives, garlic, lemon juice, olive oil, oregano, capers, and parsley. Season with salt and pepper. Gently toss components to mix effectively.
  5. Serve at room temperature or chill till serving time.
  6. Makes 8 servings (about 1 cup every)

Notes

Should you use canned butter beans as a substitute of dried beans for this recipe, you have to 6 cups, which is about 3-1/2 (15-ounce) cans of beans. Drain the liquid from the beans, and omit the water and vegetable bouillon referred to as for within the recipe (omitting steps 1-2). Add them in step 4.

Substitute 3 (15-ounce) cans drained butter beans as a substitute of steps 1-3.

  • Prep Time: 12 minutes
  • Prepare dinner Time: 1 hour half-hour
  • Class: Facet Dish
  • Delicacies: Mediterranean, American

Vitamin

  • Serving Measurement: 1 serving
  • Energy: 246
  • Sugar: 6 g
  • Sodium: 412 mg
  • Fats: 5 g
  • Saturated Fats: 1 g
  • Carbohydrates: 40 g
  • Fiber: 12 g
  • Protein: 13 g
  • Ldl cholesterol: 0 mg

Key phrases: greek, bean salad, wholesome salad, mediterranean, butter beans, butter bean

For different bean-based dishes, try a few of my favorites:

Mediterranean White Bean Salad with Persimmons
Contemporary Cranberry Beans with Pasta and Greens
Spicy Pumpkin Black Bean Burgers
Ratatouille with White Beans
Inexperienced Bean Chickpea Salad with Za’atar
Vegan Stir Fry with Chinese language Lengthy Beans and Tofu
Jackfruit Black Bean and Quinoa Tacos

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Extra Instruments for Consuming and Residing the Goodness

 



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