This is a simple Bean and Cauliflower Salad that is delicious and nutritious and really easy to throw together.
I threw this Navy Bean and Cauliflower Salad together the other day when I was looking for a healthy but simple addition to a family dinner. The reactions were good so now I am sharing the recipe with all of you. Let me know what you think…..
This recipe calls for navy beans, which for some reason are not blue but white. Never did quite figure that out – why they're called "navy". Navy beans are small and white and sometimes are called pea beans or haricot. They are commonly used in baked bean recipes etc.
Beans are a legume and are high in starch, protein and dietary fiber and are an excellent source of iron, potassium, thiamine, vitamin B6, and folic acid.
Dry beans will keep indefinitely if stored in a cool, dry place. Beans are almost always cooked by boiling. Some recipes suggest soaking the beans for a few hours before cooking - the soaking process is not strictly necessary but it does shorten cooking time. Additionally, dumping one or more batches of soaking water leaches out hard-to-digest complex sugars that can cause flatulence. There are several methods including overnight soaking, and the "power soak method", which is boiling the beans for three minutes, then setting them aside for 2–4 hours, then drain and discard the water and proceed with cooking.
However, beans can be bought pre-cooked and/or canned. And as you know – I like easy – so I buy the pre-soaked and partially cooked frozen navy beans. They have no added seasoning – the frozen beans just save time in the kitchen. If you can't find frozen beans at your supermarket (they can be found where the frozen veggies are), you can either use dried beans or tinned beans. If you use dried, I suggest the "Power Soak Method" mentioned above. If you are using tinned beans, drain and rinse the beans well before preparing the Bean and Cauliflower Salad.
2 cups cooked beans OR tinned beans rinsed well
2 cups chopped and steamed cauliflower (I use frozen cauliflower)
1/4 cup olive oil
Juice of 1/2 lemon
1 tbsp. Balsamic vinegar
2 cloves garlic
Salt (abt. 1 tsp, but taste-test it before adding)
Pepper to taste
8-10 basil leaves, chopped finely OR 1 1/2 tsp. dried basil
1. If you are using frozen beans, place them in a bowl and zap them in the microwave for about 8 minutes. If you prefer not to zap, add 1/4 water to them and cook until the beans are soft.
2. If you are using tinned beans, zap/heat for a few minutes just until they are heated through.
3. Add the lemon juice and olive oil to the hot beans. Mash the beans a bit with a spoon. The idea is to break the beans up a bit but not to mush them up too much.
4. Chop the cauliflower. Zap/Steam the cauliflower florets. Add the hot cauliflower to the beans.
5. Add the remaining ingredients and let the beans and cauliflower marinate for at least two hours.
Welcome to Simply-Vegetarian.com where you'll find simple, nutritious and delicious meatless recipes.
I'm Mimi (that's me on the Nile River!) and this is my recipe collection. I love to be creative, love to cook and love to entertain. I'm also veggie which means that all of the above gets a bit more complicated – and a lot more fun!
On simply-vegetarian.com I share some of my family's favourite recipes, from soups and starters to holiday main dishes and desserts as well as some really good tips and suggestions for healthy eating!
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