Saturday Recipe

South Beach are promoting the “goodness” of mustards this week and this is one of the recipes from their cookbook. I always enjoy bean salads. When we first came to Canada there was a local restaurant which made a fabulous bean salad. I was given the recipe verbally but didn’t write it down sadly.

Seared Tempeh and Three-Bean Salad

This recipe makes 4 servings
 
Chef's View
Tempeh is a flavorful soybean product that provides ample protein, fiber, and vitamins. In this warm salad, it combines with a colorful variety of beans and a handful of great summer veggies. This recipe is very flexible: You can use black beans instead of kidney and add whatever fresh vegetables you have on hand. Additional fresh herbs, like basil and cilantro, also make a good match

Ingredients

• 2 tablespoon lemon juice, fresh
• 1 tablespoon oil, olive, extra-virgin
• 3 teaspoon soy sauce, less sodium divided
• 2 teaspoon mustard, Dijon
• 2 clove(s) garlic minced
• 1 pinch pepper, black ground
• 1 pinch sugar substitute
• 1 can(s) beans, red kidney (15 ounces), drained and rinsed
• 1 can(s) beans, white kidney (15 ounces), drained and rinsed
• salt to lightly salt the water
• 12 ounce(s) beans, green trimmed and cut into 1" pieces
• 1 spray(s) cooking spray to coat pan
• 8 ounce(s) tempeh or three-grain, cut into 1/4" cubes
• 4 medium scallion(s) (green onions) thinly sliced
• 1/4 cup(s) parsley, fresh chopped
• 1 cup(s) tomato(es), cherry halved

Instructions

• In a large bowl, whisk together lemon juice, oil, 1 teaspoon of the soy sauce, mustard, garlic, pepper, and sugar substitute. Add kidney beans and white beans; stir to combine.
  
• Bring a large saucepan of lightly salted water to a boil. Add green beans, return to a boil, and cook until crisp-tender, about 2 minutes. Drain in a colander and immediately run under very cold water to stop cooking. Drain again and pat dry. Add to the bowl with other beans and toss to combine.
  
• Lightly coat a large nonstick skillet with cooking spray and heat over medium-high heat. Add tempeh and remaining 2 teaspoons soy sauce. Cook, turning occasionally, until tempeh is browned on all sides, 4 to 6 minutes. Transfer tempeh to the bowl with beans and add scallions and parsley; toss to combine.
  
• Divide salad among 4 plates, top with tomatoes, and serve warm.

Source: The South Beach Diet Taste of Summer Cookbook

Have a great weekend