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Butter Beans in Buttery Lettuce with Flax Oil Vinaigrette

Serves 4


    This buttery salad is a tasty summer dish for any occasion. The butter beans pack a hearty hit of manganese, while adding flax provides omega-3s for a double dose of nutrients for brain health. Punch up the protein in this delicious salad, if desired, by adding chunks of tuna or salmon.



    Flaxseed can be used in a myriad of recipes. However, because of its delicate omega-3 fatty acid content, it can easily go rancid—especially when purchased ground or as an oil. For best results, store whole flaxseeds at room temperature for up to 6 months, or freeze. Ground flax and flax oil are best stored in the refrigerator. Use within 6 months.


    Butter Beans in Buttery Lettuce with Flax Oil Vinaigrette


    • 14 oz (398 mL) can butter beans, rinsed and drained
    • 1/2 red onion, thinly shaved into rounds and separated
    • 4 large radishes, thinly shaved
    • 1 Tbsp (15 mL) capers, rinsed and drained
    • 4 large butter lettuce leaves
    • 2 Tbsp (30 mL) chopped parsley
    • 2 Tbsp (30 mL) apple cider vinegar
    • 1 garlic clove, smashed and minced
    • 1 tsp (5 mL) Dijon mustard
    • 1/2 tsp (2 mL) maple syrup
    • 1/4 tsp (1 mL) sea salt
    • 3 Tbsp (45 mL) flax oil
    • Freshly ground black pepper, to taste
    • Chopped parsley, for garnish (optional)


    Per serving:

    • calories188
    • protein6g
    • fat11g
      • saturated fat2g
      • trans fat0g
    • carbohydrates17g
      • sugars3g
      • fibre6g
    • sodium229mg



    In large bowl, combine beans, onion, radishes, and capers. Gently toss and set aside.


    In smaller bowl, combine vinegar, garlic, Dijon, maple syrup, and salt. Whisk to blend. Gradually whisk in flax oil until emulsified. Add black pepper to taste. Pour dressing over salad ingredients and gently toss to coat.


    Line 4 single serving plates with butter lettuce and divide salad overtop each. Sprinkle with chopped parsley and serve.



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    Lemon Grass and Chili Flank Steak Lettuce Wrap Board with Mango Sauce

    Lemon Grass and Chili Flank Steak Lettuce Wrap Board with Mango Sauce

    Inspired by the flavours of Vietnamese-style summer rolls, this satisfying dinner is built around a marinated flank steak that will stretch to feed a crowd. Marinating flank steak over several hours tenderizes a cut that starts out tougher than some others but can’t be beat for flavour. The marinade flavours of lemon grass, lime, mint, cilantro, and red chilies shine through and are topped off with a spicy mango dressing. Those enjoying this board can choose to eat salad-style or make lettuce wraps filled with slices of beef and a host of crunchy vegetables. Party perfect If you don’t have a board big enough to accommodate everything, split items between two smaller boards. If you’re serving over a few hours, you can also keep some of the ingredients back from the board, in the refrigerator. This will help you keep the board replenished and looking good as stocks are depleted. Leftover sauce makes a great marinade for coleslaw.