3 Bean Salad may sound like an old recipe for braais but for me, it’s a great staple to have in the fridge and you can dress it up just before you eat it with micro-greens growing on the kitchen window sill, lettuce leaves in the garden and anything else that you have growing or in the pantry. Be creative and use what is in season. You could add almost anything savoury to it. Some examples: Rocket, steamed spinach, nuts, tomatoes, fruit, carrots, cucumber, herbs (you get the picture!)
I have to admit that the recent heat wave in the Cape inspired me to include a cool dish. I do tend to find that when I eat a green salad, I am only satiated for 20 minutes and then ravenous again. Beans are hardcore. They are packed with protein and are nutritionally dense. By building a salad around a basic 3 bean salad, I know it will keep the proverbial monkey off my back for a long stretch and I will be getting enough nutrition.
I have made this recipe as basic as I can because it gives you the freedom to choose and experiment with flavours that you like and also supplement your nutritional needs. I like to cook my beans from scratch so I can double rinse them and I am not exposed to bisphenol A (BPA) lined cans. You can use canned beans from the grocer if you like.
1 cup each of various pulses of your choice. (Cannelloni beans, black beans, kidney beans, sugar beans, chickpeas, lentils, string beans…….)
3 bay leaves
1 large onion
2 tablespoons of a vinegar of your choice (White/brown/balsamic/wine/apple cider/coconut/rice….)
2 tablespoons of any sugar or sweeten as you like (Stevia/xylitol/Agave syrup….)
1 tablespoon of healthy oil (Olive/avocado/macadamia/walnut….)
Soak beans overnight or during the day.
Cook in water and bay leaves until soft.
Rinse until the water runs clear and remove the bay leaves.
Mince or grate the onion and mix with vinegar, sugar and oil.
Mix the dressing with the beans and season to taste.
Enjoy on it’s own or spruce it up with garden greens and pantry products.