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Mixed Bean Salad with Tofu.

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Submitted by dannah

Light mixed bean salad with green beans, broad beans, kidney beans, and firm tofu tossed in lemon juice and served with a fresh herb fromage frais dressing. A low-fat vegetarian side dish ready in 15 minutes.

YIELD

4 servings

PREP

15 min

COOK

0 min

READY

15 min

Three kinds of beans, firm tofu, and a creamy herb dressing make this salad substantial enough to hold its own as a light lunch or a solid side dish.

Green beans and broad beans cook together in salted water until just tender, then get a cold rinse to lock in their color and snap. Mixed with red kidney beans, shallots, celery, and red pepper, the salad has a good range of textures from soft to crunchy.

Cubed tofu adds protein without competing with the beans for attention. A generous squeeze of lemon juice brightens everything and keeps the flavors from going flat.

The fromage frais dressing on the side is barely a recipe: just stir in chopped fresh herbs, season, and serve. It adds a cool, tangy richness that pairs well with the earthy beans.

Chef Tips

  • Don’t overcook the green beans. You want them tender with a slight bite, not limp. Eight minutes is the upper limit.
  • Rinse the kidney beans thoroughly. The canning liquid is starchy and adds an off-taste to a salad this fresh.
  • Use the firmest tofu you can find. Soft or silken tofu will crumble when tossed with the other ingredients.

Variations

  • Swap fromage frais for Greek yogurt if you can’t find it. The texture and tang are nearly identical.
  • Add edamame instead of broad beans for a more protein-packed version.
  • Toss in fresh mint or dill to change up the herb profile with the seasons.

Ingredients

90 90
GRAMS GRAMS GREEN BEANS
trimmed and sliced
60 60
GRAMS GRAMS BROAD BEANS *
1 1
EACH EACH SHALLOT
or 3 spring onions, finely chopped. *
1 113
STICK G CELERY
finely chopped *
¼ 0.3
EACH EACH SWEET RED BELL PEPPER
finely chopped.
90 90
GRAMS GRAMS KIDNEY BEANS, CANNED
red, rinsed and drained.
30 30
GRAMS GRAMS TOFU
firm, cubed
3 45
TABLESPOONS ML LEMON JUICE
1
X SALT AND BLACK PEPPER
to taste *
30 30
GRAMS GRAMS FROMAGE FRAIS *
2 10
TEASPOONS ML HERB
fresh, chopped *
1
X HERB
fresh, to garnish, to taste *

Directions

Place the green and broad beans in a saucepan with a little lightly salted water and cook for 8 minutes, or until tender. Drain and rinse with cold water.

Mix the cooked beans with the shallot or spring onions, celery, red pepper, kidney beans and tofu.

Sprinkle with the lemon juice and season with salt and pepper. Transfer to a serving plate.

Place the fromage frais in a small bowl and mix in the chopped herbs, seasoning with a little salt and pepper.

Serve with the salad and garnish with sprigs of fresh herbs.

* not incl. in nutrient facts Arrow up button

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Nutrition Facts

Serving Size 71g (2.5 oz)
Amount per Serving
Calories 42 18% from fat
 % Daily Value *
Total Fat 1g 1%
Saturated Fat 0g 1%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 70mg 3%
Total Carbohydrate 2g 2%
Dietary Fiber 1g 5%
Sugars g
Protein 6g
Vitamin A 9% Vitamin C 31%
Calcium 7% Iron 4%
* based on a 2,000 calorie diet How is this calculated?
Low Fat, Low in Saturated Fat, Low Cholesterol, Cholesterol-Free, Trans-fat Free, Low Carb, Low Sodium
 
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