Saturday, August 16, 2014

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 matchRecipe Image

  • 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
  • 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


  1. This sounds yummy! Not being someone who uses tempeh in recipes typically, is it necessary with the beans as a source of protein? Or is it just flavorful?

    1. I would think both Shannon. It is certainly an excellent source of protein and would give a different taste to a bean salad.

  2. That recipe looks so refreshing. Have a lovely weekend.

  3. I've seen tempeh but didn't know it was a soybean item. What is 'three grain' though?

    1. Three grain is explained here JoJo

  4. Thanks for another great vegetarian recipe, Jo. I love the way you cater for everyone :)

    1. Thanks Pinky, I quite enjoy some vegetarian recipes. I have a cookbook with some good ones in it.

  5. Hi Jo - I don't cook with soya - I tried some years ago .. and thought it was boring - things have changed thank goodness .. I might look for tempeh, when I'm shopping as it could be a good alternative on occasions.

    I often eat vegetarian and eat lots of salads ... cheers Hilary

    1. I quite like tofu, it isn't highly flavourful I know.

      Salads are so easy and nutritious aren't they?

  6. I like bean salads too, and I have some of these ingredients. It looks so tasty, I think I'll pull something similar together this afternoon. Thanks for the recipe.

    1. Your'e welcome Robyn. Hope it turned out OK.