Don't you love traditional foods? I do. But my foodie versions are always UN-traditional. Three bean salad is a top South African favourite salad to have with a braai (our popular version of a barbeque). It is generally made with tinned beans and a sugary dressing. I, of course, do not like tins and also avoid sugar. Traditional three bean salad is served as a side dish while in my house it is the main dish. And today it was devoured with the hopes of moist chocolate cake as dessert.
My health ideas still focus largely on raw. The purpose of eating more uncooked food is that your body loves - and needs - enzymes. Many foods lose minerals and vitamins when cooked at high temperatures. Naturally there are foods that have to be cooked - like dried beans - but there are so many legumes that are a powerhouse of vitality when sprouted.
You can sprout any variety of legumes for a bean salad. Lentils are easy but I prefer chickpeas (garbanzo beans) and mung beans. Soak overnight. Rinse in the morning and give them at least another day to sprout - rinsing well. I love butter beans. They are so creamy and packed with protein. I soak and cook my butter beans well in advance.
Our neighbours blessed us with a couple kg of wonderful green beans. Our own garden provided the onions, garlic and peppers. I would've preferred red onions but we don't have any at the moment.
BUCKAROO BEAN SALAD:
2 Cups Cooked and rinsed Butter beans
1 Cup Sprouted Chickpeas
1 Cup Sprouted Mung beans
1 Cup chopped Green beans
2 small onions finely chopped
1 garlic clove
1 large Red Pepper chopped
BEAN SALAD DRESSING:
1/2 Cup Tahini
1/2 Cup Oxymel (or ACV and 6 pre-soaked dates)
1/2 Cup Olive Oil
1/2 teaspoon cumin
Dash of salt and cayenne pepper
Chop all the ingredients together for the salad. Using a stick blender mix your Tahini dressing. Pour it liberally over your bean salad. Refrigerate. It is best to allow the Bean salad time to absorb all the wonderful flavours. So prepare a day before you intend to eat it.
In my case I prepared the yummy chocolate cake in advance too.... The bowls of chilled bean salad was such a treat with icy fruit kefir. We are still in the clutches of a terrible heat wave. Cold food and cold fermented drinks are very welcome. Especially when it is followed up by cold chocolate cake. The BuckarooBabies came for seconds of Beans before asking for that moist dessert!
So refreshing and colorful! I absolutely love everything about this salad Tracey! And those beautiful green beans, what a sight 💚😍💚
Colourful food always tastes that much better! We're getting another batch of green beans tomorrow - maybe it's time for a fermented salad....
Absolutely! I love fermented everything! I wish I could beam myself to your homestead for visit, lol 💚😍💚
Wouldn't that be amazing!
I love the combination of ingredients in the dressing, I can imagine being it tastes awesome! I have to try it sometime, I love bean salad and I just needed a recipe like this.
It looks awesome 🤤
Everything (except the butter beans) being fresh and raw combined with that creamy tahini dressing really pops with flavour. We love it
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This dish is amazing! It looks delicious, colorful and with many textures at the same time. Excellent combination.
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I've never heard of this recipe, it looks super fresh and quick especially for hot days! Health
It is probably because it's a traditional SA recipe. But so refreshing for summer days
This bean salad looks really delicious, I'll try it, thanks for the recipe
Hopefully you'll love it as much as we do!
I am sure!
It looks great!.. I'm definitely trying it
Enjoy
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How inspiring to see such a bright and fresh healthy salad. I am in a not so healthy stage right now mostly due to laziness and harsh winter(excuses excused). Here in Canada in the middle of a big City we have to travel a bit to get to the market. I'm not even sure if I'm allowed in anymore without the proper documents. I resort to the smaller grocers which have minimal produce. All is imported and picked too soon. The health stores have organic which is limited and costs an arm and a leg. Hopefully our new place will have at least a balcony so we can grow something. I would love to sprout but there is no room in our little studio.
Thanks for the inspiration. I love tahini!
Coming from you and your wonderful culinary creations that is quite a compliment! I hope your new home will be better than you could've dreamed of. A small balcony is all you need for a tiny baby garden. It is enough to tip the scales in favour of healthy! My first home had a pocket sized balcony but I managed to grow my herbs and a little bit of lettuce. Sorry to hear how challenging and expensive the healthier and fresh are for you.
This sounds wonderful! Butterbeans would be soooo good!
Looks and sounds lovely,
and those 'Grolsch beugel flessen' ( as we call those bottles in The Netherlands ) almost make me home sick ( I moved to Portugal 4 years ago and hardly drink alcohol these days ).
I love how they pop!