Sunday, August 17, 2014

Sprouted Mung Bean 3 Bean Salad (making it a 4 bean salad)

Everybody does recipes nowadays and Yoga Journal gets the props for this recipe. I like the good old fashioned 3 bean salad. I've always thought of it as an Italian American dish since I learned how to make it from my father, but I guess it has merged into the larger American culture. That's a good thing in my opinion because this 4 bean salad is a nice change of pace with the vinaigrette dressing and the sprouts. 


1 cup sprouted mung beans
1/2 cup olive oil
2 tbsp fresh lemon juice
1 tbsp Dijon mustard
2 tbsp minced fresh tarragon leaves
1/2 lb fresh green beans
1 can red beans, rinsed and drained
1 can chickpeas, rinsed and drained
1 bunch scallions, thinly sliced
1 cup halved cherry tomatoes
4 oz crumbled feta cheese


1. Sprout in advance

Sprout mung beans following directions here. (The website is missing the link. I was able to buy sprouted beans from a grocery store called Sprouts.)

2. Make dressing

Whisk together oil, lemon juice, and mustard until creamy. Add minced tarragon, and season with salt and pepper.

3. Prepare salad

Bring a large pot of water to a boil; blanch green beans for 1-2 minutes. Dunk in a bowl of ice water to cool; drain, chop into short lengths, and place in a serving bowl. Add sprouted mung beans, red beans, chickpeas, and scallions. Dress, season with salt and pepper, and toss to mix. Chill in the refrigerator. Just before serving, gently fold in tomatoes and feta.

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