Springy Bean Salad with Dilly Yogurt Dressing

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tablebeans  Spring is at last really truly happening, and if you’re like me, my days are spent heading outside and enjoying the sun. It just feels so good to be out in the air with life happening all around again. As many of you now know, as much as I enjoy cooking, I try to come up with as many ways as possible to make my time quick and efficient in the kitchen. Here in Louisiana we have had an incredible chilly and wet spring. I am not one to complain much about the weather, but man has it been messing with my tennis game! Our league season is about 2 1/2 months long and the rain has caused us to miss matches as well as the reschedules!  So between the raindrops we are scurrying to yet again reschedule and complete our requisite matches before the deadline. mixing Which brings me to this pale lovely salad. There is not one drop of heat or flame necessary for this dish. I opened a couple of organic canned beans and tossed them into a bowl with the rest of the ingredients and boom! done and done. Several days of lunching or snacking for The Wife and I with no fuss. I can wander in from my rousing morning of wacking that green ball and not have to stop to chop or prepare a thing. Trust me, this is a blessing because you know how it is- tired, hungry and nothing to grab=a pretty good chance I will make less than favorable choices (chocolate I’m looking at you). It also has that satisfying chew from the beans, crunch from the cabbage and cucumber and the bright fresh spark of dill. Just so yummy and fresh tasting.

What I also love about this salad is I use it as the “base” for several meals. I always make up a weekly batch of a whole grain such as brown rice or sorghun, so some days I might toss a little of that in, or throw the salad over some arugula or greens. Got some leftover chicken? Yup, toss that right in there. You’ve got the idea. It’s a way of keeping the interest up at mealtime without having to reinvent the wheel every day.

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 Healthy fresh food does not have to be a chore, nor does it have to be a bore. Really people, there is just too much good stuff out there.

Looking for more? Don’t forget about our monthly membership for healthy recipes sent to your inbox. AND! Keep an eye out for my new series on gorgeous lunches that you can make in batches. Coming Soon!

topbeans

Spring Bean Salad with Dilly Yogurt Dressing
Serves 8
Print
Prep Time
15 min
Total Time
15 min
Prep Time
15 min
Total Time
15 min
148 calories
18 g
3 g
7 g
6 g
1 g
143 g
198 g
3 g
0 g
5 g
Nutrition Facts
Serving Size
143g
Servings
8
Amount Per Serving
Calories 148
Calories from Fat 57
% Daily Value *
Total Fat 7g
10%
Saturated Fat 1g
7%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 4g
Cholesterol 3mg
1%
Sodium 198mg
8%
Total Carbohydrates 18g
6%
Dietary Fiber 5g
18%
Sugars 3g
Protein 6g
Vitamin A
4%
Vitamin C
22%
Calcium
8%
Iron
7%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 2 14 oz cans organic canellini beans, rinsed
  2. 1 small cucumber, peeled, seeded and diced
  3. 1/2 small red onion, minced
  4. 1 cup finely shredded red cabbage
For the Dressing
  1. 3/4 cup Green Yogurt
  2. 3 Tablespoons olive oil
  3. juice of one lemon
  4. 2 Tablespoon minced fresh dill
  5. Salt and pepper to taste
Instructions
  1. This is an easy one. Add all the salad ingredients into a large bowl.
  2. In a separate small bowl combine the yogurt, oil, lemon juice and dill and stir to combine. Add salt and pepper to taste.
  3. Add the dressing to the bean mix and stir to combine.
Notes
  1. The yogurt may weep a little bit as it sits, please don't be dismayed by this. This is just the whey separating and not a bad thing and very nutritious to eat. You can pour it off if you would like, or simply toss it all again and incorporate it back into the mix.
beta
calories
148
fat
7g
protein
6g
carbs
18g
more
A Healthy Hunger http://ahealthyhunger.com/

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