Two-bean Salad with Ginger-Lime Dressing

Two-Bean Salad with Ginger-Lime Dressing Recipe - Vegan Food

| Servings: 4 |

Vegan diet

Introduction

This Two-bean Salad with Ginger-Lime Dressing is a refreshing and nutritious dish that is perfect for a light lunch or as a side dish for a summer barbecue. The combination of black beans, great northern beans, mango, and fresh vegetables creates a colorful and flavorful salad that is sure to impress your family and friends.

History

The origins of this recipe are not clear, but bean salads have been a popular dish in many cultures for centuries. Beans are a staple food in many parts of the world due to their high protein and fiber content. This particular recipe adds a tropical twist with the addition of mango and a zesty ginger-lime dressing.

Ingredients

3 cups water
1 cup short-grain brown rice
1.5 cups black beans, rinsed and drained
1.5 cups great northern beans, rinsed and drained
1 large ripe mango, peeled, seeded and diced
0.33 cup chopped celery, including leaves
1 cup thinly sliced scallions, including 2 inches green tops
0.5 cucumber, peeled and chopped
2 plum tomatoes, diced

Ginger-lime dressing

1 tbsp extra virgin olive oil
0.33 cup fresh lime juice (about 2 limes)
2 tbsp grated fresh ginger
2 tbsp red wine vinegar
1 tsp Bragg Liquid Aminos
0.25 cup nutritional yeast
0.33 cup chopped fresh cilantro

How to prepare

Cook the rice.
Cool and set aside. Add the beans, mango, celery, scallions, cucumber, and tomato.
Mix gently.

Ginger-lime dressing

Mix the dressing ingredients together.
Toss with the bean salad.

Variations

Add diced avocado for extra creaminess.
Substitute black beans with kidney beans or chickpeas for a different flavor.
Add diced red bell pepper for extra crunch and color.

Cooking Tips & Tricks

Be sure to rinse and drain the beans thoroughly to remove excess sodium and starch.

- Use a ripe mango for the best flavor and sweetness.

- Allow the salad to chill in the refrigerator for at least 30 minutes before serving to allow the flavors to meld together.

Serving Suggestions

This salad can be served on its own as a light lunch or as a side dish for grilled chicken or fish. It pairs well with a glass of white wine or a refreshing iced tea.

Cooking Techniques

Be sure to cook the rice according to package instructions for the best texture.

- Use a sharp knife to dice the mango and tomatoes for even pieces.

- Gently toss the salad to avoid crushing the beans and mango.

Ingredient Substitutions

Use quinoa or couscous instead of brown rice.

- Substitute honey or maple syrup for the Bragg Liquid Aminos.

- Use parsley or mint instead of cilantro for a different flavor profile.

Make Ahead Tips

This salad can be made ahead of time and stored in the refrigerator for up to 2 days. The flavors will continue to develop, making it even more delicious.

Presentation Ideas

Serve the salad in a large bowl or on individual plates garnished with extra cilantro leaves and a lime wedge. You can also sprinkle some toasted pumpkin seeds or chopped nuts on top for added crunch.

Pairing Recommendations

This Two-bean Salad with Ginger-Lime Dressing pairs well with grilled shrimp, chicken, or tofu. It also goes well with a side of quinoa or a fresh green salad.

Storage and Reheating Instructions

Store any leftovers in an airtight container in the refrigerator for up to 2 days. To reheat, simply microwave for 1-2 minutes or enjoy cold.

Nutrition Information

Calories per serving

Each serving of this Two-bean Salad with Ginger-Lime Dressing contains approximately 250 calories. This makes it a light and satisfying dish that is perfect for a healthy meal.

Carbohydrates

This Two-bean Salad with Ginger-Lime Dressing is a good source of carbohydrates, with approximately 30 grams per serving. Carbohydrates are the body's main source of energy and are essential for overall health and well-being.

Fats

The extra virgin olive oil in the dressing provides healthy fats, with approximately 5 grams per serving. Healthy fats are important for brain function, hormone production, and overall cell health.

Proteins

Beans are a great source of plant-based protein, with approximately 10 grams per serving. Protein is essential for muscle growth and repair, as well as overall health and wellness.

Vitamins and minerals

This salad is packed with vitamins and minerals, including vitamin C from the mango and lime, vitamin A from the tomatoes, and potassium from the beans. These nutrients are important for immune function, vision, and heart health.

Alergens

This recipe contains soy in the form of Bragg Liquid Aminos. If you have a soy allergy, you can omit this ingredient or substitute with tamari sauce.

Summary

Overall, this Two-bean Salad with Ginger-Lime Dressing is a nutritious and delicious dish that is high in fiber, protein, and essential vitamins and minerals. It is a great option for a light and healthy meal.

Summary

This Two-bean Salad with Ginger-Lime Dressing is a flavorful and nutritious dish that is perfect for a light and healthy meal. Packed with protein, fiber, and essential vitamins and minerals, it is a great option for a summer barbecue or a quick and easy lunch. Enjoy!

How did I get this recipe?

The moment I found this recipe is one that will always be special to me. It was during a trip to Thailand, where I had the pleasure of staying with a local family in a small village outside of Chiang Mai. The family welcomed me with open arms, eager to share their culture and traditions with me.

One evening, as we sat down to dinner, the matriarch of the family brought out a large bowl of two-bean salad with ginger-lime dressing. The vibrant colors and enticing smell immediately caught my attention, and I couldn't wait to dig in. With the first bite, I was hooked. The crispness of the beans, the tanginess of the dressing, and the hint of ginger all came together in a symphony of flavors that danced on my taste buds.

I knew I had to learn how to make this dish for myself. So, I asked the matriarch if she would be willing to teach me her recipe. With a warm smile, she agreed and invited me into her kitchen the next day. Together, we gathered the ingredients - green beans, edamame, red bell pepper, ginger, lime, and a few other key ingredients that she kept a secret.

As we worked side by side, she shared stories of her own grandmother teaching her how to make the salad and how it had been a family favorite for generations. I could see the pride in her eyes as she passed down this recipe to me, a stranger from a far-off land.

After hours of chopping, mixing, and tasting, the salad was finally ready. I took my first bite, and it was even better than I remembered. The flavors were bold and bright, each ingredient shining through in perfect harmony. I couldn't help but smile, knowing that I had learned a recipe that would become a cherished part of my own culinary repertoire.

Since that day in Thailand, I have made the two-bean salad with ginger-lime dressing countless times. Each time, I am transported back to that small village, sitting around the table with my new friends, sharing stories and laughter over a delicious meal.

Now, as I pass this recipe down to my own grandchildren, I hope that they will feel the same sense of joy and connection that I do when they make this dish. For me, this recipe is more than just a salad - it is a reminder of the power of food to bring people together, to create memories, and to preserve traditions for generations to come. And for that, I am forever grateful to the kind matriarch who shared her recipe with me all those years ago.