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Serving bowl of Oil Free Lebanese Bean Salad

Oil Free Lebanese Bean Salad

  • Author: Monkey and Me Kitchen Adventures
  • Prep Time: 20 Minutes
  • Total Time: 20 Minutes
  • Yield: 4 Servings 1x
  • Category: Salad
  • Cuisine: Lebanese
  • Diet: Vegan

Description

Flavorful and healthy, this Oil Free Lebanese Bean Salad is a burst of delicious plant based ingredients and comes together in no time.


Ingredients

Scale

Salad Ingredients:

  • 1 cup fresh flat leaf parsley, rough chop *
  • ½ cup fresh mint leaves, fine chop *
  • 3 baby cucumbers, diced
  • 1 cup tomatoes, seeded, diced
  • ¼ cup red onions, fine dice (+/-)
  • 1 – [ 15 oz. can ] chickpeas, drained and rinsed
  • 2 – [ 15 oz. cans ] kidney beans, drained and rinsed

Dressing Ingredients:

  • 1 teaspoon onion powder
  • 1 teaspoon garlic powder
  • 1 Tablespoon dried minced onions
  • ¼ cup + 1 Tablespoon lemon juice (+/-) *
  • 2 Tablespoons water
  • 1 Tablespoon tahini *
  • 1 Tablespoon minced garlic
  • 1 Tablespoon white miso *
  • 1 teaspoon pure maple syrup
  • ¼ to 1 teaspoon sea salt *
  • 1/8 teaspoon black pepper

Instructions

  1. Make the dressing by placing all the Dressing Ingredients into a bowl, whisk well to combine, set aside.
  2. Make the salad by placing all the Salad Ingredients into a large bowl, toss, then drizzle with the dressing, toss again. Serve and enjoy!

Notes

Tips for Success:

  • Fresh Herbs: The Lebanese really love their fresh herbs.  This recipe is way to showcase those fresh herbs.  If you are not sure or unfamiliar, this bean salad has some elements of a Tabbouleh salad regarding lemony freshness, featuring parsley and mint.  If you are not a big fan of fresh parsley or fresh mint as a major component of a dish, then pass on this recipe.
  • WFPB Oil-Free: The notable difference is that this recipe does not use oil as it is Whole Food Plant Based. Oil typically coats the ingredients and this dressing is thinner and doesn’t cling to the ingredients as intently as oil does. The key is when serving try to get a little tiny bit of the dressing that falls to the bottom of the bowl with each bite.  If you do that, you will be absolutely delighted with the WFPB version.  I know, we were thrilled!

*Notes Continued:

*Miso:  We used Miso Master Organic Mellow White Premium Lite Miso, Certified Gluten Free.  Miso really lends itself to balancing flavors when you don’t use oil.  You can also use chickpea miso for a soy free version.  The miso helps balance the acidity of the lemon.

*Tahini:  The tahini helps balance the acidity of the lemon.  You can leave it out, but the salad will be exceptionally tart. We do not recommend leaving it out.

*Fresh Parsley:  We lightly packed fresh parsley leaves (no stems, leaves only) into a one cup measurement, then did a rough chop.

*Fresh Mint:  We used a .5 oz. package of fresh mint leaves.  This comes out to roughly ½ cup of lightly packed mint leaves (no stems, leaves only), then did a fine chop.

*Sea Salt:  Please adjust the sea salt based upon your family’s sea salt preferences and/or based upon dietary needs.

*Lemon:  If you really want to ramp up the lemon, feel free to zest some fresh lemon into the bean salad.

*Serving:  4 

*Storage:  Refrigerate, use within 5 days