Recipe: Grandma’s Mixed Bean and Kale Salad

From the Vitality Food Feature ‘Cool and Easy Summertime Dining‘.

Like grandma, I prefer to use dried beans that I cook myself because they are more economical than store-bought canned beans and have a firmer texture, but you can use canned beans if you’d rather. A thrifty tip is to cook a big batch of mixed beans in one shot, divvy them up into zip-lock freezer bags and freeze, especially handy for salad making. This makes a wonderful picnic salad because it really does taste better after it has had time to chill out, which not only allows the beans to draw in the flavours of the dressing, but also helps to soften the kale a little.

Ingredients

Making the Salad

  • 4 cups washed, shredded kale (or other green of choice)
  • 2 cups (more or less) of mixed, cooked, drained beans (chickpeas, kidney, lima, pinto and black are some of my favourites)
  • 1 sliced red onion
  • 2 shredded carrots
  • 1 chopped sweet red pepper
  • 1/2 cup organic golden raisins (optional)

(Ed note: Raw kale can be hard to digest, so feel free to steam or stir-fry it first if needed for increased palatability.)

Making the Dressing:

  • 3 tablespoons virgin olive oil
  • 2 tablespoons lemon juice
  • 1 teaspoon finely grated lemon zest
  • 2 tablespoons honey
  • 3 cloves mashed garlic
  • 1 teaspoon or two of whole coriander seeds or a pinch of ground coriander

1) Mix salad ingredients into a large salad bowl

2) Mix dressing ingredients well, pour over salad, toss and chill until serving time

Linda Gabris is an avid cook who enjoys sharing her grandmother’s old recipes and medicinal preparations as they were recorded in the handwritten journals passed down to her. Linda also enjoys gardening and foraging for edible wild foods. Over the years, she has taught cooking courses in Prince George, B.C., with a focus on healthy eating, food preparation, and International cuisine.

Leave a Reply

Your email address will not be published. Required fields are marked*

Recent Posts

Big Changes Ahead in 2025

Big changes are coming to freedom of choice in health care thanks to Donald Trump’s… Read More

1 week ago

Travel Well With A Must-Have Homeopathic Travel Kit

Let’s be real; travelling is a double-edged sword. On one side, you’ve got sunsets, new… Read More

1 week ago

Book excerpt: French Women Don’t Get Fat

An excerpt from the book, French Women Don’t Get Fat, published by Alfred A. Knopf,… Read More

2 weeks ago

If Only I Had Known – Alternative Therapies for Recovery from Breast Cancer

(Updated Nov. 1st, 2024) This is a success story about recovery from breast cancer, and… Read More

3 weeks ago

Briefs – Foods That Starve Cancer; Pain Meds Affect Testosterone in Unborn Babies; Heartburn Drugs and Mortality Risk

(Originally published Sept. 2017; Updated October 31, 2024) Turmeric, Apple Peel, Red Grapes Starve Cancer… Read More

3 weeks ago

5 Tips for Managing Blood Sugar to Heal Hypoglycemia and Diabetes

(Updated October 30, 2024) The Role of Supplements, Low-glycemic Carbs, and Exercise When we think… Read More

4 weeks ago

This website uses cookies.

Read More