Best of Basic · Dairy-Free · Detox Recipes · Gluten-Free · Health & Wellness · Main Dishes · Side Dishes · Vegan · Vegetarian

Sun Dried Tomato & White Bean Salad


One of my favorite dishes to make for myself and for clients, this Sun Dried Tomato & White Bean Salad is perfect stashed in the fridge for healthful & nourishing lunches & dinners all week…it’s one of those “longer it sits, better it gets” situations. This bean salad is also incredibly easy to make, as well as naturally vegan and gluten-free (meaning that I didn’t necessarily intend for it to be, it just turned out that way).

Packed with flavor, protein, fiber and nutrients, this is a client-favorite that I make regularly. Easily make it a balanced meal by adding fresh greens, cheese (like feta or fresh mozz), toasted nuts, cooked whole grains and/or a protein of choice (grilled chicken, steak or tempeh, for example). I also imagine this as a perfectly packable picnic dish (for when summer finally arrives) and a great side dish for casual get-togethers. This is pretty much an all-star dish for your recipe arsenal. Whether or not you eat meat, dairy or gluten – my white bean & sun dried tomato salad is a healthful and nourishing crowd pleaser – you’re welcome!

Health Highlights

Beans are high in fiber and protein, and add essential substance and texture to any dish – pretty much a meat-free eater’s very best friend!

Sun dried tomatoes pack a vitamin-a and -c punch, as well as providing iron and lycopene, a powerful antioxidant know to fight cancer. Sun dried tomatoes also add depth and “umami” flavor to dishes without using meat or dairy.

Lemon juice is known for it’s vitamin-c content, detoxification abilities and aiding in digestion.

Sun Dried Tomato & White Bean Salad
Servings: 6-8 Active Time: 15 minutes

Ingredients

1 lb dry white beans, soaked & cooked until tender* (see notes for tips & a canned bean substitution)
sea salt, fine grain
2 tablespoons olive oil + more to taste
3 shallots, minced (approx. 3/4 cup)
4-5 cloves garlic, minced
1 cup roughly chopped oil-packed sun dried tomatoes (tomatoes only, reserve oil) – like these from Whole Foods, 1 jar is perfect for 1 lb of dry beans
1/2 cup reserved sun dried tomato oil
1/3 cup fresh lemon juice
1 tbs red wine vinegar (not a fan of vinegar? add extra lemon juice)

To Make

Hot- or cold-soak the beans in salted water. Cook to desired consistency. See notes for my exact soaking/cooking process I used for this recipe.

In a small skillet, heat a couple tablespoons olive oil over medium-low heat. Add shallot and 1/4 teaspoon sea salt. Sauté for 2 minutes, stirring frequently. Add minced garlic. Sauté for 2 minutes, being careful not to burn. Remove from heat.

Combine cooked beans, shallot/garlic mixture, chopped sun dried tomatoes, sun dried tomato oil, 1/3 cup lemon juice and vinegar (if using). To taste, add salt (1/2 teaspoon is a good start).

Refrigerate beans salad until chilled. You can also add more lemon juice and olive oil to taste, if desired. More olive oil & lemon juice will add more moisture. I don’t find it needs any necessarily, but depends on your taste. Also, there’s nothing wrong with eating right away, without chilling.

* My Go-To Hot Soaking Method

Add dry beans to a medium-large pot. Cover with cold water, about 2-3 inches above beans. Add 1.5 to 2 tablespoons salt. Bring to boil, boil for 2 minutes, shut off heat, cover pot with lid, allow to sit for 45-60 minutes. I soaked for 55 minutes.

After soaking, drain beans. Return to pot. Cover beans by 1-2 inches of fresh, cold water. Bring to boil, reduce to simmer, partially cover and cook for 25-40 minutes or until tender. I cooked for 30 minutes. Drain.

* Other Notes on Beans

I learned in culinary school that beans should be “al dente” for bean salads like this one – however, I like when the beans are soft and just beginning to break apart, so that’s what I look for when cooking – cook to whatever texture you prefer

If using canned beans, use four 14-oz cans white beans such as cannellini or great northern, drained & rinsed

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

w

Connecting to %s