Cannellini bean and herb salad



"Beans, beans they're good for your heart" and they're also good for the rest of your body for that matter. Beans are a great source of plant based protein, they are an excellent source of a variety of vitamins and minerals including iron, magnesiusm, folate and potassium. They are a great source of fiber with one cooked cup containing about 15 grams. That fiber means beans can help keep your digestive system functioning effectively (our most important mode of daily detoxification) which in turn promotes the health of all other body systems. Beans also great on your wallet as they are always well priced and they are very easy to cook (or pour out of a can...lol).


Regardless of all the nutritional benefits of beans, I, like many people underestimated beans for many years. I thought of them as boring and bland. I know better now. Recipes like this one mixing beans with some bold flavors helps them shine.


This Cannelinni Bean and Herb Salad packs a tonne of flavour. I have eaten it as a side dish, added an egg on top and eaten it for breakfast and it is delicious on toast (especially toasted sourdough). Two ingredients you may be less familiar with are Sumac and Aleppo Pepper. Sumac is a bright red bush that is dried and ground to be used as a spice. It is commonly used in middle eastern cooking and has the most amazing citrus flavour. Aleppo Pepper is as the name implies from Aleppo, Syria it is a beautiful mild spice with excellent flavour (i put it on everything!). These spices can be found in most spice markets in major cities and if you live in Toronto you can find them at House of Spice in Kensington Market.


I would be remiss if i forgot the second line "the more you eat, the more you fart". Soaking your dried beans and cooking them long and slow will make them easier to digest, as well canned beans with also result in less gas and finally eating more bean! Incorporating beans into your diet regularly will result in a healthier digestive system and less gas, so we can skip the second line of the song :)



Cannellini Bean and Herb Salad


Ingredients


1 can canellini beans

1/2 cup chopped cilantro

1/2 cup chopped Italian parsley

1/4 cup chopped oregano

1/4 cup chopped basil

1 tsp Aleppo pepper

1 tsp sumac

1 tbsp olive oil

1 tsp good quality salt (ie. maldon)


Directions


Add oil to a medium sized sautee pan and heat. Add beans

toss with spices

add herbs and toss

taste (adjust spices if needed)

©2020 Whole Health Kitchen by Jessica McQuoid