Elevating the Humble Bean and Lentil: Salads Done Differently
The often-overlooked bean or lentil doesn't deserve its perceived lackluster reputation in the protein world. As more people seek budget-friendly and meat-free options that contains protein, it's time to elevate the traditional bean or lentil salad to new heights of flavor and creativity. Here, we present three easy salad ideas that are perfect lunches or dinner sides, enhanced by the richness of extra virgin olive oil (EVOO) and the tang of balsamic vinegar.
Sunshine Crunch Apple Bean Salad
Red beans and apples? Oh you bet... bean salad done differently ticks off all the boxes for crunch, flavour, and heaps of nutrition.
Salad Ingredients: 1 (540 mL) can red kidney beans, rinsed and drained, ⅔ cup Honeycrisp apple, chopped; heaping ½ cup chopped or sliced each of radishes, English cucumber, sweet bell pepper, seeded/chopped, and celery; ½ large shallot, peeled and finely chopped; 1 cup crumbled feta cheese; dried cranberries, to taste.
Dressing Ingredients: ½ cup Persian Lime EVOO; 1/3 cup Dolce Mela vinegar; pinch of lime sea salt
Preparation: In a large bowl, combine beans, apple, radishes, cucumber, bell pepper, celery, shallot, feta, and dried cranberries. In a jar, shake together EVOO, Dolce Mela vinegar, and lime sea salt. Pour the dressing over the salad and toss gently until everything is evenly coated. Serve immediately or refrigerate for up to 2 hours to allow the flavors to meld. Enjoy within 2 days for the best texture and freshness.
Time: About 30 minutes.
Notes
Substitute an equal mixture of white balsamic vinegar and apple cider vinegar, or use Gravenstein White Balsamic vinegar for Dolce Mela vinegar if you’d rather. Any sweet apple works well if Honeycrisp isn't available. Red onion can be substituted for the shallot. Feel free to adjust the ingredients to your taste, but for the signature flavor, keep the red kidney bean and apple combination. It gives this salad its unique twist on a classic bean salad.
Ruby Summer Harvest Lentil Salad with Champagne Vinaigrette
A vibrant, fresh salad featuring earthy lentils, sweet cherries, crisp vegetables, fragrant herbs, and a light champagne vinaigrette. Perfect as a satisfying lunch or a side dish.
Serves 4–6
Salad Ingredients: 1 (540 mL) jar Dora Real Gourmet Lentils, drained and rinsed; 4 cups romaine lettuce or mixed greens, chopped; 1 cup English cucumber, diced; ¾ cup cherry tomatoes, halved; 1 cup sweet cherries, pitted and halved or quartered; ½ cup crumbled feta cheese; 1 to 2 Tbsp chopped each fresh mint and basil; 1/3 cup roasted pistachios, optional
Vinaigrette Ingredients: 3 Tbsp Champagne vinegar; 6 Tbsp EVOO; 1 tsp Dijon mustard; 1 to 2 tsp honey; 1 small shallot, finely minced; ½ tsp sea salt; ¼ teaspoon black pepper
Preparation: In a jar add champagne vinegar, Dijon mustard, honey, shallot, salt, and pepper. Shake to emulsify. Place the drained lentils in a large bowl and toss with 2–3 Tbsp of the vinaigrette. Let stand for 10–15 minutes to allow the lentils to absorb the flavour. Add cucumber, cherry tomatoes, sweet cherries, mint, basil, and feta to the lentils. Toss gently to combine.
Just before serving, add chopped greens and drizzle with remaining vinaigrette. Toss gently until everything is lightly coated. Top with roasted pistachios, if using. Taste and adjust the seasoning with additional salt, pepper, or a splash of champagne vinegar if desired. Serve immediately and enjoy!
Time: Around 40 minutes.
This meal is light yet filling, with fresh vegetables and a tangy fresh finish from the vinaigrette.
Roasted Hot Honey Veggies & Chickpea Salad
This sheet pan dinner allows you to roast most of the ingredients together on one tray. This method requires little hands-on time and delivers delicious results.
Servings: 4 to 6
Salad Ingredients: 1 can (540 mL) Dora Real Gourmet Chickpeas, rinsed and thoroughly dried; 2 cups potatoes, cut into bite-sized pieces; 1 cup broccoli florets, chopped; 2 to 3 bunches fresh garlic scapes, cut into 1-inch pieces (discard tough tips); 3/4 cup cauliflower florets, chopped; 1/2 cup Delizia Pickled Spicy Cocktail medley, diced (optional, but adds lots of extra spicier crunch!); 2 Tbsp EVOO (divided, for roasting); sea salt and black pepper, to taste
Dressing Ingredients: ½ to 2/3 cup Greek yogurt; 3 to 4 Tbsp EVOO; 3 to 4 Tbsp Hot Honey Balsamic Vinegar; 1/2 tsp sea salt; 1 pinch black pepper
Preparation: Preheat oven to 425°F (220°C). Toss diced potatoes with 1 Tbsp EVOO, salt, and pepper. Spread evenly on a large baking tray and roast for 15 minutes. Toss broccoli (and cauliflower if you don’t want raw) florets, chickpeas, and garlic scape pieces with the remaining Tbsp EVOO. Remove baking tray from oven, flip potatoes, and add broccoli and garlic scapes to tray. Return to oven and roast for 12 to 15 minutes more until potatoes are crisp and broccoli edges are lightly charred. Remove from oven and let cool for 10 minutes.
In a small jar with lid, add all dressing ingredients and shake until the mixture is glossy and fully emulsified.
In a large serving bowl, combine the finely chopped raw cauliflower (if not roasted) and pickled spicy cocktail medley. Add the slightly cooled roasted vegetable medley. Pour dressing over salad and toss gently to coat all ingredients evenly. Let salad rest for 15 minutes at room temperature before serving to allow flavors to absorb. Best served fresh the same day.
Time: 50 minutes total.
Conclusion
Balancing busy schedules and tight budgets often means finding creative ways to provide nutritious meals with plenty of protein and vegetables for our families. Look to the legume! Great flavour doesn't have to be compromised when you use high-quality extra virgin olive oil (EVOO) and balsamic or other vinegars. If you don't have the specific EVOO or vinegar listed, feel free to substitute it with one you already have on hand. Most importantly, enjoy!
Comments