honey orange bean and vegetable slaw

One of my favorite recipe websites is Meals For You. What I like about it is that I can search for recipes by ingredients, nutritional level (including low-carb) and prep time. Then I can adjust the size of the recipe with a click of a button or two. Once I’ve chosen several recipes, I can print out a prepared shopping list along with my recipes. Very useful. Now the recipes are not as varied as I would like, and often they use ingredients I wouldn’t choose, but still, it’s a useful tool, especially if you’re needing some ‘what do I have in my hand’ recipes.  The following recipe came from Meals for You, but I adjusted it because I thought some of the ingredient amounts (two tablespoons plus two teaspoons) were too fiddly.

Honey-Orange Bean and Vegetable Slaw
Prep: 15 min.

For 4 servings:

About two cups of cooked beans, any combination of the following:
 red kidney beans, or large lima beans, rinsed, drained
 navy beans, or garbanzo beans, rinsed, drained
pinto beans, or red beans, rinsed, drained

1 cup thinly sliced red cabbage
1/2 cup small broccoli florets
3 T.  raisins
3 T. sliced dried apricots or other dried fruit
3 T.  walnut pieces

 I can sometimes get dried apricots for a fairly good price through my co-op, or a less healthy version at the local Walgreens. This time of year I get out the dehydrator and start drying berries. Craisins would be good. You could also dispense with the dried fruit and use a mixture of raisins and/or diced apples and  a bit of grated orange peel.  It will change the character of the salad a wee bit, but it will still be delicious.

The above ingredients are for the salad proper. Toss them well in your salad bowl.

Mix the next five ingredients (below) for your dressing.

3 T. cider vinegar
3 T. honey
2 T   frozen orange juice concentrate
1 Tbs. canola oil (I think sunflower oil would work just as well. Olive might have a bit too strong of a taste)
1 tsp. poppy seeds

Once the dressing is mixed well, trickle it all over your salad, toss lightly, and serve.

According to the American Bean Board:

One 15-ounce can of beans = one and one-half cups cooked beans, drained
One pound dry beans = six cups cooked beans, drained.
One cup dry beans = three cups cooked beans, drained.

This means that when you are price comparing, you need four cans of beans to equal one 16 ounce bag of dried beans. If you live in an area where water or fuel are scarce or expensive, you would need to consider the cost of cooking up the dried beans as well, and there are ways to shorten the cooking time (if you have a pressure cooker, for instance).  But in general, dried beans are a much more frugal buy than canned beans.

This entry was posted in frugal, legumes, lunch, salad. Bookmark the permalink. Post a comment or leave a trackback: Trackback URL.

Post a Comment

Your email is never published nor shared. Required fields are marked *

You may use these HTML tags and attributes <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <s> <strike> <strong>

*
*