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    10 Minute Summer Dishes

    July 26, 2015

July 26, 2015

10 Minute Summer Dishes

My aunt found these recipes out of a magazine section called “The Healthy Cook”. The contributor was Kate Sherwood and she offers 3 different bean salads that can be whipped together in 10 minutes and you don’t even have to turn the heat on! I made all three and they were easy, filling, nutritious and delicious! A great way to have a cooling meal during this Summer heat!

#1 – Tropical Black Beans
Makes 4 3/4 Cup Servings
Per Serving: 220 Calories | 26g Carbs | 11g Fat | 1.5g Sat Fat | 140mg Sodium | 9g Fiber | 7g Protein

Whisk Together
2 Tbs. fresh lime juice
1 Tbs. extra virgin olive oil or coconut oil
1/4 tsp. kosher salt

Toss With
1 Cup chopped mango or pineapple
1 small avocado, chopped
1 15 oz. can no-salt-added black beans, drained and rinsed
1 jalapeno, seeded and minced (optional)

#2 – Mediterranean White Beans
Makes 4 3/4 Cup Servings
Per Serving: 160 Calories | 17g Carbs | 8g Fat | 1g Sat Fat | 160mg Sodium | 5g Fiber | 6g Protein

Whisk Together
2 Tbs. extra virgin olive oil or coconut oil
1 Tbs. red wine vinegar
1 small clove garlic, finely minced
1.4 tsp. kosher salt
freshly ground black pepper to taste

Toss With
1 pint cherry tomatoes, chopped
1/2 Cup loosely packed basil leaves, chopped
1 15 oz. can no-salt-added cannellini, navy, or other white beans, drained and rinsed

#3 – Asian Edamame
Makes 4 3/4 Cup Servings
Per Serving: 100 Calories | 9g Carbs | 3.5g Fat | 0g Sat Fat | 130mg Sodium | 4g Fiber | 7g Protein

Whisk Together
2 Tbs. balsalmic vinegar
2 Tbs. tamari gluten free soy sauce or reduced sodium soy sauce
1 tsp. toasted sesame oil

Toss With
1 1/2 Cups edamame, thawed from frozen
1/2 Cup chopped cucumber (peeling optional)
1/2 Cup chopped celery heart
1/4 Cup chopped radish
2 Scallions, thinly sliced

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