The flavour of this fibre-packed salad only gets better as it sits. Consider making it on Sunday and taking it to work for healthy lunches the following week.
1 - 19 oz (540 g) can navy beans, drained and rinsed
1 - 19 oz (540 g) can kidney beans, drained and rinsed
1 - 19 oz (540 g) can chickpeas, drained and rinsed
4 plum tomatoes, chopped
1 - 10 oz (283 g) can mandarins, drained
2 celery stalks, sliced thinly
1/2 red onion, chopped fine
1 cup (250 mL) curly parsley, chopped
1/3 cup (80 mL) apple cider vinegar
2 Tbsp (30 mL) agave syrup
1/4 cup (60 mL) extra-virgin olive oil
Salt and pepper to taste
Juice of 1 lime
In large bowl, mix beans, tomato, mandarins, celery, onion, and parsley.
For dressing, whisk together vinegar, agave syrup, oil, salt, and pepper in small bowl.
Add dressing to bean mixture; toss to coat.
Chill in refrigerator for 2 hours.
Place bean salad in serving bowls and drizzle with lime juice. Garnish with hempseeds if desired.
Each serving contains: 410 calories; 17 g protein; 11 g total fat (2 g sat. fat, 0 g trans fat); 64 g carbohydrates; 15 g fibre; 946 mg sodium
Tip: While there are plenty of good-for-you varieties of canned beans available from natural health retailers, those same retailers often sell dried beans in their bulk sections. If canned goods aren’t your thing, make your own beans—it’s easy! Rinse your dried beans carefully to ensure no dirt or other foreign matter; soak your clean beans in plenty of fresh water overnight; in the morning simply drain, rinse well, and then boil in fresh water for 10 minutes. That’s it! Now your dried beans are ready for use in this or any other recipe.
source: "The Joy of (not) Cooking", alive #334, August 2010
Look for whole grain farro, which leaves the germ and bran intact, for this satisfying porridge that’s sure to kickstart your day. While the cooking time is longer than for pearled or semi-pearled varieties, you’ll get more nutrition. Take the time to enjoy the delicate scent of cardamom and ginger wafting through your kitchen as you prepare this. Ancient grain Farro (also referred to as emmer or einkorn) is a variety of wheat known as an ancient grain, which means that it hasn’t changed over time through breeding as is the case with many varieties of modern wheat.
Spanish-inspired flavours of almond and orange and a good punch of protein make this pudding a delicious and nutritious breakfast, snack, or dessert. The tiniest amount of large-flake sea salt and a drizzle of olive oil help bring all the flavours together. Amp up the orange For some additional orange flavour, when cooking chickpeas from dry, add a few strips of orange zest to the cooking water. Tastier toast Take your toast to the next level by using this pudding as a satisfying spread.
Breaking with tradition, think of this as a guise of tabbouleh salad with staying power, thanks to the addition of hearty sorghum and fibre-rich navy beans. It also ages fairly well, so it serves as a make-ahead meal that can keep for up to 3 days. A perfect plant-based option for weekday lunches.
This versatile salad featuring chickpeas in a bright, fragrant dressing, holds well in the fridge. Make it in advance or keep it for leftovers. Nigella seeds, also known as kalonji, lend a sweet, nutty flavour with an ever-so-slightly bitter edge that pairs perfectly with sweet potato’s sweetness. Chickpeas please! Chickpeas are a great source of dietary fibre; just 1 cup (250 mL) contains 42 percent of the recommended daily allowance. They’re also a very good source of manganese, which is important for calcium absorption and blood sugar regulation.