Easy, Healthy, and Cheap

After revamping my Facebook page this past week, I was asked for some affordable and healthy recipes by Sean, an old friend from my hometown.  His request for easy, affordable, vegetarian meal ideas immediately brought bean and grain salads to mind.  Considering my recent post on soy, I wanted to give one of the best animal-free protein sources I know, the combination of beans, grains, legumes, nuts and seeds.  If you think about traditional foods from around the world, the combinations are almost intuitive; black beans and rice, lentils and walnuts, chickpeas with sesame seeds (hummus) and whole wheat pita.

Considering the importance of convenience and frugality to Sean's lifestyle, my first thought when deciding what recipe to provide went to my pantry.  I found items that would be perfect for this dish and demonstrate the basic blueprint for a bean and grain salad.

White Bean Salad with Spelt Berries, Sun-Dried Tomatoes, and Goat Cheese

Yield: 3-4 servings

Ingredients:

1 1/2 cups of cooked spelt berries
1 can cannellini beans, or about 1 1/2 cups cooked beans
1/4 cup chopped sun-dried tomatoes in oil
1 bunch of washed and rinsed watercress or baby spinach, roughly chopped
2 tablespoons red wine vinegar
1 tablespoon extra virgin olive oil
1 tablespoon dried rosemary, or 2 tablespoons fresh rosemary, finely chopped
sea salt and pepper to taste
1 4 oz. package of fresh goat cheese

Procedure:

In a large bowl, combine the spelt, beans, tomatoes, and watercress.  Add the vinegar, oil, and rosemary to a small jar with a tight fitting lid.  Shake vigorously to emulsify the dressing.  Season with a large pinch of salt and a few grinds of fresh black pepper.  Toss the dressing with the salad and re-season with more vinegar or salt as needed.  Crumble the cheese into the salad and gently fold it in.  Serve and enjoy.

Once you master one grain and bean salad, you'll be hooked.  Just switch out whatever beans and grains you have around and add in two or three fresh vegetables.  You can even use leftover roasted, steamed, or sauteed vegetables.  Whip up a simple salad dressing of vinegar or citrus juice, olive oil, and herbs, and finish with some cheese or a cut up avocado.

A few suggestions:

Black bean and long grain brown rice salad with red peppers, romaine lettuce, mango, and cotija with a lime-cilantro vinegrette.

Adzuki beans and millet, with crispy baked shiitake's, celery, and shredded nappa cabbage, with sesame miso dressing.

Chickpea and quinoa salad, with shredded carrots, sliced radish, and baby spinach, with avocado and apple cider vinaigrette.

Lentil salad with roasted sweet potato or butternut squash, with thinly sliced lacinato kale, green onions,  and toasted walnuts, and champagne vinegar dressing.

Have fun, pick seasonal veggies, and grab cans of beans and bags of grains when they're on sale.
(Or if you really want to save pennies, cook your own beans and grains.  You can even freeze them for months once cooked!)