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Greek Butter Bean Salad – Sharon Palmer, The Plant Powered Dietitian


This Greek Butter Bean Salad is impressed by the pure, sunny flavors and substances of Greece: olives, tomatoes, peppers, onions, capers, oregano, and lemons. Greek delicacies is crammed with stunning bean salad dishes, resembling this one. This vegan gluten-free butter bean salad is hearty sufficient to be the primary occasion of your meal, served with a easy soup, resembling vegetable soup or lentil soup, and a few rustic complete grain bread. All it’s important to do is cook dinner up your butter beans and toss in greens, olive oil, lemon juice, and herbs. This salad retains properly within the fridge for as much as one week. You may as well substitute canned butter beans to make this recipe in a jiffy. Whip it up for meal prep through the week, potlucks, picnics, household dinners, and extra.

Vitamin Notes

The star of this wholesome salad is pulses, which embody dried beans, peas and lentils. These are very healthful meals it’s best to embody in your food regimen extra usually—I like to recommend consuming them each single day. Not solely are pulses a budget-friendly protein supply, they’re linked with a number of well being advantages, together with coronary heart well being, and decrease danger of sort 2 diabetes and sure kinds of most cancers. So, attempt including extra bean-based dishes to your menu. Learn extra concerning the well being advantages of pulses right here.

Try my reside video exhibiting how I made this recipe in my very own kitchen as a part of my IGTV Sustainability Sequence right here.

 

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Description

This utterly plant-based, vegan, gluten-free Greek Butter Bean Salad recipe is impressed by the pure flavors and substances of Greece: olives, tomatoes, peppers, onions, capers, oregano, and lemons.



  1. Soak beans in water in a single day.
  2. Drain water and add beans to a massive pot. Cowl with 8 cups water and add 1 vegetable bullion dice. Place lid on pot and simmer for about 1 ½ hours, till tender but agency.
  3. Drain any leftover liquid and funky.
  4. Place beans in a big bowl and add onions, tomatoes, bell pepper, olives, garlic, lemon juice, olive oil, oregano, capers, and parsley. Season with salt and pepper. Gently toss substances to mix properly.
  5. Serve at room temperature or chill till serving time.
  6. Makes 8 servings (about 1 cup every)

Notes

When you use canned butter beans as a substitute of dried beans for this recipe, you’ll need 6 cups, which is about 3-1/2 (15-ounce) cans of beans. Drain the liquid from the beans, and omit the water and vegetable bouillon referred to as for within the recipe (omitting steps 1-2). Add them in step 4.

Substitute 3 (15-ounce) cans drained butter beans as a substitute of steps 1-3.

  • Prep Time: 12 minutes
  • Prepare dinner Time: 1 hour half-hour
  • Class: Aspect Dish
  • Delicacies: Mediterranean, American

Vitamin

  • Serving Dimension: 1 serving
  • Energy: 246
  • Sugar: 6 g
  • Sodium: 412 mg
  • Fats: 5 g
  • Saturated Fats: 1 g
  • Carbohydrates: 40 g
  • Fiber: 12 g
  • Protein: 13 g
  • Ldl cholesterol: 0 mg

Key phrases: greek, bean salad, wholesome salad, mediterranean, butter beans, butter bean

For different bean-based dishes, try a few of my favorites:

Mediterranean White Bean Salad with Persimmons
Contemporary Cranberry Beans with Pasta and Greens
Spicy Pumpkin Black Bean Burgers
Ratatouille with White Beans
Inexperienced Bean Chickpea Salad with Za’atar
Vegan Stir Fry with Chinese language Lengthy Beans and Tofu
Jackfruit Black Bean and Quinoa Tacos

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