Traditional bean salads, especially those from the can or from the deli, are very low on colourful fresh ingredients and seasonings. It’s well worth the effort to chop up some vegetables to add to this dish. Anything seasonal will work, even zucchini and carrots, or green beans, asparagus, and bell peppers. This salad is filling enough to be used as a main meal, light lunch, or as a side dish. It is also a versatile and easy potluck item. Be sure to use plenty of parsley as it is a good source of vitamin C, iron, and calcium.
1 14-oz (398 mL) can chickpeas or navy beans, rinsed and drained
1 14-oz (398 mL) can red kidney beans or pinto beans, rinsed and drained
1 cup (250 mL) cherry tomatoes, cut into quarters
1 cup (250 mL) cucumber, thinly sliced and cut into quarters
1/2 cup (125 mL) red onion, thinly sliced
1 cup (250 mL) parsley, chopped
1/3 cup (75 mL) apple cider vinegar
2 Tbsp (30 mL) extra-virgin olive oil
1/2 tsp (2 mL) natural brown sugar
1/2 tsp (2 mL) sea salt
1/4 tsp (1 mL) freshly ground black pepper
In large salad bowl, mix together beans, tomatoes, cucumber, red onion, and parsley. In a separate bowl, whisk together vinegar, oil, sugar, salt, and pepper. Pour this dressing over bean salad and stir gently. Refrigerate before serving. Serves 6.
source: "Full of Beans", alive #277, November 2005
Ever thought about making burgers as an appetizer or as a potluck meal for friends and family? Try making your favourite burger into bite-sized portions. They might be small in size, but they won’t be small in flavour. These burgers also pair well with a Greek salad for a delicious mid-week lunch or dinner. Fresh is best Squeeze fresh lemon on patties while cooking to give them the fresh zing of citrus.
What worldwide vacation is complete without a stop in Italy? Dad won’t miss the meat in this flavourful mushroom alternative complete with Italian spices and a zesty vegetable tapenade. Portobellos have a uniquely “meaty” texture and act as a sponge to lock in loads of flavour. This meaty plant-based burger is sure to become a favourite—even with any meat-lovers in your life. Custom-made! Don’t be afraid to customize your burger buns to fit your patties. If your bun’s too big, trim off excess and save the trimmed bits of bread, but don’t discard. Instead, cut into small cubes; drizzle with some olive oil, sea salt, and seasonings of choice; bake at 350 F (180 C) for 10 to 15 minutes, and you’ll have delicious homemade croutons for use in soups and salads throughout the week.
Next stop, Asia! This shrimp burger combines classic Asian flavours with unique toppings for rich umami flavour with the saltiness of the ocean. Whether served on a bun or over rice in a more traditional Asian-style meal, try some unique miso yogurt or wasabi mayo dressing for a fabulous flavour bomb. Keep those burgers juicy Place raw patties on a plate or tray, and cover and freeze or refrigerate for 15 to 30 minutes to keep them together and to lock in moisture.
While on your burger journey, visit Jamaica, where you’ll find the spicy jerk flavours native to this beautiful island. Maple syrup adds a unique, sticky sweetness, while fresh lime juice highlights the fresh, tangy flavours of the Caribbean. Try making your own jerk seasoning or purchase store-bought for an easy shortcut.