Tempeh & 3 Bean Salad

[Guest guest]

This is another one that I love.

 

I put it on top of salad, whole grain toast, or just eat it out of a bowl.

 

I have made it exactly like below and also using Kidney Beans, Black Beans

and Chick Peas. I liked this version better than with the green beans as

shown here.

 

Linda

Seared Tempeh and Three-Bean Salad Return to Previous Page

 

*4 servings*

*Description*

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 match.

 

Prep time: 15 minutes

Start to finish: 20minutes

 

*Ingredients*

2 tablespoons fresh lemon juice

1 tablespoon extra-virgin olive oil

3 teaspoons low-sodium soy sauce

2 teaspoons Dijon mustard

2 garlic cloves, minced

1â?„8 teaspoon freshly ground black pepper

1â?„8 teaspoon granular sugar substitute

1 (15-ounce) can kidney beans, rinsed and drained

1 (15-ounce) can white beans, rinsed and drained

12 ounces green beans, trimmed and cut into 1-inch pieces

1 (8-ounce) package three-grain or regular tempeh, cut into

1â?„4-inch cubes

4 scallions, thinly sliced

1â?„4 cup chopped fresh parsley

1 cup cherry tomatoes, halved

 

 

*Instructions*

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.

 

*Nutritional Information:*

340 calories

6 total fat (1.5 g sat)

53 g carbohydrate

19 g protein

15 g fiber

440 mg sodium