Protein Bean Salad

• khẩu phần: 3 servings
• thời gian hoạt động: 25 minutes
• tổng thời gian: 25 minutes

Nguyên liệu

1/4 cup red wine vinegar

6 tablespoons hemp hearts

2 tablespoons nutritional yeast

1 tablespoon mellow miso (white miso)

1 large clove garlic

1/2 cup chopped chives (roughly chopped)

1/2 cup fresh parsley leaves

1 small lemon (juice)

1/2 cup water

Salt (or salt substitute to taste)

1 small red onion (small dice, about 1 cup)

1 large red bell pepper (small dice)

2 tablespoons capers (reduced sodium rinsed, and minced)

6 sun-dried tomatoes (jarred, preserved in oil, rinsed, or plain sun-dried tomatoes, soaked in water)

1 cup artichoke hearts (marinated and quartered from jar, strained, and rinsed)

2 1/4 cups chopped cabbage (about one-fourth head)

1 1/2 cups cooked white beans

1 cup frozen shelled edamame beans (thawed)

1 cup cooked French lentils (or Puy, green, or brown lentils)

1 medium cucumber (small dice, optional)

1/2 cup fresh parsley (chopped)

Hướng dẫn

Make the dressing: Transfer the red wine vinegar, hemp hearts, nutritional yeast, mellow miso, garlic, chives, parsley, lemon juice, and water to the canister of a blender. Blend on high until smooth.

For serving: Place the red onion, bell pepper, capers, sun-dried tomatoes, artichoke hearts, cabbage, white beans, edamame beans, lentils, cucumber, and parsley into a large bowl. Add two-thirds of the dressing and mix to combine. Add more dressing as desired.

For meal prep: Use three to four (24 to 32-ounce) jars with tight-fitting lids. Add one-third of the dressing to each jar followed by the bell peppers, red onion, artichoke hearts, cabbage, sun-dried tomatoes, capers, edamame, white beans, and lentils. Omit the cucumber if stored overnight.

Dinh dưỡng

• Calo: 587 kcal
• Tổng Chất béo: 17 g
• Chất béo bão hòa: 1 g
• Chất béo không bão hòa: 14 g
• Natri: 610 mg
• Tổng Carbohydrate: 73 g
• Chất xơ: 26 g
• Tổng Đường: 14 g
• Chất đạm: 39 g