Archive for Bean

• Three Bean Salad with Creamy Mustard Dill Dressing

October 4, 2010 · Filed under Bean, Bean & Legume Dishes, Salads · Tagged , , , , , , , , ,

The American Cancer Research Intstitute shares this bean salad recipe which is low on fat, low on sugar and full of fiber.

Three Bean SaladThree Bean Salad with Creamy Mustard Dill Dressing

Lighten up a traditional favorite – three bean salad – to keep it full of fiber, light on fat and low in sugar. With three different kinds of beans, you’ll get a healthy dose of cancer-fighting phytochemicals, including saponins that slow the growth of tumors in lab studies. The vitamin C packed bell peppers add color and crunch, too. Enjoy this quick and easy classic favorite that can also be made up to eight hours ahead of serving.

Print a MS Word version of this recipe.
Makes 4 servings.
Per serving:230 calories, 5 g total fat (<1 g saturated fat), 36 g carbohydrate,
11 g protein, 11 g dietary fiber, 390 mg sodium
  • 1 cup canned chickpeas, rinsed and drained
  • 1 cup canned Great Northern beans, rinsed and drained
  • 1 cup canned kidney or red beans, rinsed and drained
  • 1/2 cup finely chopped red onion
  • 1 small red bell pepper, diced (optional)
  • 1 small green bell pepper, diced (optional)
  • 2 Tbsp. fat-free or 2 percent Greek yogurt
  • 1 Tbsp. low-fat mayonnaise
  • 1 Tbsp. coarse seed mustard
  • 1 tsp. lemon juice
  • 2 dashes hot pepper sauce
  • 1/2 tsp. salt
  • 1/4 teaspoon ground black pepper
  • 2 tsp. extra virgin olive oil
  • 1/2 cup chopped fresh dill
  • 1/4 cup chopped flat-leaf parsley

Directions

  1. In mixing bowl, combine beans with onion and peppers, if using.
  2. For dressing, place in mini food processor the yogurt, mayonnaise, mustard, lemon juice, hot sauce, salt and pepper and whirl to combine.
  3. With the motor running, drizzle in oil.
  4. Add dressing to beans and mix to combine.
  5. If serving immediately, mix in dill and parsley. Or, cover the dressed beans and refrigerate for up to 8 hours, adding herbs just before serving.

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Dr. Weil’s Lentil Soup Recipe

August 9, 2009 · Filed under Bean, Bean & Legume Dishes, Legume Dishes, Soups, Vegetarian Dishes · Tagged , , , , , , , ,

Enjoy this healthy lentil soup recipe from Dr. Weil
Serves 6

Nutrients Per Serving
Calories: 175.9
Protein: 8.1 grams
Fat: 5.8 grams
Saturated Fat: 0.8 grams
Monounsat Fat: 3.8 grams
Polyunsat Fat: 0.8 grams
Carbohydrate: 25.2 grams
Fiber: 8.7 grams
Cholesterol: 0.0 mg
Vitamin A: 8,600.9 IU
Vitamin E: 1.3 mg/IU
Vitamin C: 14.9 mg
Calcium: 61.9 mg
Magnesium: 44.2 mg

Lentil Soup

Description
Lentils are a staple in Middle Eastern and Indian cooking and make a thick, rich and delicious soup. They’re also a good source of fiber and magnesium and the quickest legume to cook. With bread and a salad, this soup makes a whole meal. On a cold night, a filling soup like this is perfect nourishment for warming body and soul.

Ingredients
1 pound lentils
1 bay leaf
3 large carrots, peeled and sliced
2 stalks celery, chopped
1 large onion, chopped
2 cups crushed tomatoes (fresh or canned)
2 tablespoons extra-virgin olive oil
Salt and pepper to taste
Vinegar (red wine, cider or balsamic, optional)

Instructions
1. Pick over lentils to remove any stones, dirt, or other foreign objects. Rinse them well in cold water and place in a large pot with enough cold water to cover lentils by 6 inches. Add the bay leaf.

2. Bring to a boil, skim off foam, lower heat, and boil gently, partially covered, until lentils are just tooth-tender, 20-30 minutes.

3. Add carrots, celery, and onion to the lentils. Cook partially covered till carrots are tender, about 20-30 minutes.

4. Add crushed tomatoes, olive oil, and salt and pepper to taste. Simmer, partially covered, until lentils become very creamy and soft. Stir occasionally and add boiling water if necessary to prevent sticking.

5. Remove bay leaf before serving. If you like, stir in a little vinegar just before serving.

Visit Dr. Weil’s website for more recipes.

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