Recipe submitted by Charu Nagi
Mixed Sprouts and Arugula Green Salad with White Bean Dressing
My recipe for this month's contest is Mixed Sprouts and Arugula Green Salad with White Bean Dressing. I have been following your website for some time and I learned many recipes from you (as well as recipes from every month contest winners). This time I got chance to participate in the contest and I am very excited. This is a healthy vegan salad with all the right nutrients to give a boost to ones health.
Ingredients:
- 4-5 tablespoon Quarter cup sprouted Kala channa (Bengal gram)
- Quarter cup sprouted Red Kidney beans
- Quarter cup sprouted Black beans
- Quarter cup sprouted Moong beans
- 10 cherry tomatoes cut into two pieces
- 1/2 cup Red Cabbage chopped
- 1/4 cup of Poblano Pepper chopped bite size
- 1 carrot cut into bite size
- 2 Sweet Red Mini peppers chopped into bite size
- 2 Sweet Yellow Mini peppers chopped into bite size
- 2 Sweet Orange Mini peppers chopped into bite size
- 1 seeded and chopped green chili
- 1 stick of celery chopped
- 1 small Mexican mango cut into bite size
- 2 cup of arugula green (I also mixed a small amount of watercress green)
- 1 teaspoon of olive oil
- 1 teaspoon of cumin seed
For Salad Dressing:
- 4-5 tablespoon Quarter cup white beans washed and soaked in about 1 cups of water overnight.
- 1/2 tablespoon black pepper
- 1 and 1/2 teaspoon Salt, adjust to taste
- 1 teaspoon Red chilly powder
- 1/2 tablespoon vinegar
- 10 dashes of Balsamic vinegar
- 1 tablespoon lemon juice, adjust to taste
- 1 tablespoon ginger juice or adjust to taste
- 2 tablespoon olive oil
- 1 Orange
- 1 Zest of orange
- 1/2 Zest of Lemon
- Sweet Mini peppers - 1/2 of Red, 1/2 of Yellow and 1/2 of Orange, chopped very finely.
- 1 and 1/2 tablespoon fresh Dill
- 1/2 cup of water
For Garnish
- Slices Cucumbers, Radish, and Carrot
For Dressing
Drain the white bean and wash it.
In a pressure cooker add white beans with 1 and 1/2 cup of water.
As pressure cooker starts steaming turn the heat down to medium low, cook for about 10- 12 minutes.
Turn off the heat and wait for 10 min. Now open cooker and check white bean, they should be soft. Drain the white beans and allow it to cool for 10 -15 min.
Next, in a food processor add white bean, 2 tablespoon of olive oil and 3 tablespoons of water. Make a paste.
In bowl add white bean paste and add rest of water to make it dressing like consistency (this depends upon one's own choice).
Next add orange zest and the juice of a orange. Stir.
Now add lemon zest, lemon juice, ginger juice, vinegar, Balsamic vinegar . Stir.
Add the spices, salt, red chilly powder, black pepper. Stir.
Now add Mini peppers and Dill. Mix well and keep aside.
For Salad
Cook sprouts bean separately in 1/4 cup of water.
First, in a saucepan boil red kidney bean sprouts for 10 - 12 mins. Drain and keep it aside.
Next boil black beans sprouts for about 10 - 12 mins. Drain and keep it aside.
Next cook the kala channa sprouts for about 8-10 min. Drain and keep it aside.
Next cook the moong sprouts for 5 min. Drain and keep it aside.
Let the sprouts cool to room temperature.
Heat oil in pan on medium heat, add cumin seeds.
After cumin seeds crack, add all three color of mini peppers and poblano pepper. Cook for 1 min to bring out its sweet flavor. Turn off the heat.
Next add, all the sprouts, celery, red cabbage, cherry tomatoes, mango, carrot, green chilly. Mix it well.
In a plate arrange 1/2 cup of greens, for one serving. On top of green add the mixed sprouts. Now pour the dressing.
Garnish with carrots ribbons on top of salad and arrange cucumber and radish. Pour some more dressing.
Serve and Enjoy!
Serving Suggestions
- May mix all the dressing at once or may pour some over the salad.
- This salad could be served as side dish or can be eaten as a main dish.
Tips
- Pour some dressing over cucumber and garnish with some finely chopped mixed mini pepper, to make it pretty looking. (as shown in the picture.)
Notes:
- It is important to boil black and red kidney beans for at least 10 mins and also to discard the water to remove toxins.
- Sprouts were made following Manjula's recipe of Sprouted Moong Salad.
Comments
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ananaya
April 2, 2011 at 12:23 amGreat!!!
Akriti
April 2, 2011 at 12:09 amHey!
I tried your recipe tonight… me an my family loved it. Great job and 5 stars from me! 🙂 All the very best.
Deeti
April 1, 2011 at 11:37 pmI liked this recipe, and it looks good too, i think this is the best recipe among selected five, hope it wins.
Good luck
@ Geetha–>>Kidney bean sprouts can be used as garnish for any dish. They are commonly used for soup garnish.
Simply rinse the kidney bean sprouts under cold water to get rid of any debris such as dirt.
tapasya
April 1, 2011 at 1:13 pmGuys have you noticed that votes are suddenly increasing by 60s 70s. How is that possible. It seems like this contest is fake.
shruthi
April 1, 2011 at 10:45 amI agree with the above two comments.I had never even heard of sprouting kidney beans.Is it normally done?
geetha
April 1, 2011 at 2:21 pmPlease never try this salad ,Sprouted kidnay beans are dangerous .Infact should never be consumed.
Bigger the beans-dont sprout it.Especially pregnant ladies be aware.
Hemlata
April 1, 2011 at 6:27 pmI too agree that kidney beans are toxic after sprouting.. don’t try this….and amazing that Manjula Aunty selected this recipe with a very modest presentation…..
lavi
April 1, 2011 at 6:19 amI think this is the worst of the selected five……
Kanu
March 31, 2011 at 1:56 pmI really like this salad and have voted for it 🙂
I just want to point out one thing that sprouted Red Kidney Beans are very toxic and should never be consumed. Here’s an excerpt from an article”
“Red kidney beans (Phaseolus vulgaris) have by far the highest concentrations of PHA. The white variety known as cannellini has only about a third of the level of the red kidney beans, but still enough to cause problems if not properly cooked. Kidney beans should never be sprouted for use in salads, and it is not likely that stir-frying kidney bean sprouts is safe, either. The presence of PHA is not, however, limited to beans of the species P vulgaris. It has also been found in significant levels in fava beans (Vicia faba).”