Protein-rich Bean Salads without Meat

Beans are a tasty, easy-to-make hot-weather food. “They can be hot, chilly, rich and comforting, or elegant and sophisticated,” says Christopher House, chef at Cal-a-Vie health spa in Southern California.

Beans provide many health benefits. Beans aid digestion and curb cravings, says Kara Ludlow, R.D.N., a California registered dietitian nutritionist. Beans also contain zinc, a mineral that helps your immune system, and iron, a mineral necessary to form proteins in red blood cells that deliver oxygen throughout the body, among other minerals. An example: According to the USDA, a half-cup portion of white beans has 8 grams of protein, 5 grams of fiber, 3.2 milligrams of iron, and 1 milligram of zinc.

The last thing you want in the summer is a steaming bowl of chili. Make one of the house’s bean salads to satisfy your hunger and obtain your nutrition. Protein-rich Bean Salads without Meat are tasty, easy to cook, and won’t make you sweat. 

Salad with Calypso Beans and Pesto

Ingredients

• 2 quarts of water

• 2 cups of dried calypso beans, soaked overnight

• 1 carrot, cut into large dice

• 1 celery stalk, cut into large dice.

• 1/2 onion, cut into large dice

• Kosher salt

• 2 tablespoons extra-virgin olive oil

• 1/2 cup store-bought basil pesto

Directions

• Bring 2 quarts of water; 2 cups of soaked dry calypso beans; 1 carrot, cut into large dice; 1 celery stalk, sliced into large dice; 1/2 onion, cut into large dice; and kosher salt to a boil in a medium pot.

• Reduce to a simmer and cook the beans for approximately 1 hour. Strain the beans, leaving the veggies behind; set aside to chill.

• Heat 2 tbsp. extra-virgin olive oil in a medium sauté pan over high heat. Sauté the beans until their exteriors are crunchy. Toss with 1/2 cup of basil pesto from the grocer. Serve at room temperature or heated.

Citrus-Olive Cranberry Bean Salad

Ingredients

• 2 quarts of water

• 2 cups of fresh or dried cranberry beans

• 1 carrot, cut into large dice

• 1 celery stalk, cut into large dice.

• 1/2 onion, cut into large dice

• Kosher salt

• 1/4 cup grapeseed oil

• 1 lemon, cut into quarters

• 1/2 cup roughly chopped parsley

• 1/2 cup nicoise olives, pitted

• 1 tablespoon extra-virgin olive oil

• Manchego cheese

Directions

Bring 2 qt. water, 2 cups of fresh or dried cranberry beans, 1 carrot, 1 celery stalk, 1/2 onion, and kosher salt to a boil in a medium pot. Reduce heat and simmer for 25 minutes.

Discard the vegetables. Put beans in a basin. 1/4 cup grapeseed oil and 1 quartered lemon in a small pot Simmer for 20 minutes.

Remove lemon and dice; add to beans. Add 1/2 cup chopped parsley, 1/2 cup pitted nicoise olives, and 1 Tbsp extra-virgin olive oil to taste. Salt & pepper to taste. If preferred, top with Manchego cheese.

Succotash with Sweet Corn and White Beans

Ingredients

• 2 tablespoons extra-virgin olive oil

• 1/4 cup diced onion

• 1 cup corn (white and yellow)

• 1/2 cup sugar snap peas

• 3/4 cup canned white beans

• 1 1/2 teaspoons of kosher salt

• 1/2 teaspoon black pepper

• 1 teaspoon nondairy butter (like Earth Balance, Buy It, $4, amazon.com) or regular unsalted butter

• 1/2 cup halved cherry tomatoes

• Basil

• Chervil

Directions for Protein-rich Bean Salads without Meat

2 tbsp extra virgin olive oil in a medium nonstick skillet on low heat. 1 cup white and yellow corn, diced, 5 min. (Colorless corn.)

1.5 tsp kosher salt and 1/2 tsp black pepper; 3/4 cup canned white beans Cook for 1 minute on high heat.

1 tsp nondairy or unsalted butter 1 cup halved cherry tomatoes; remove from heat. With chervil and basil.