Broccoli Sprout and Bean Salad Recipe
This crunchy Broccoli Sprout and Bean Salad combines kidney beans, chickpeas, broccoli sprouts, crisp vegetables, and a creamy oil-free lime dressing.
Servings: 4 servings
Calories: 550kcal
Equipment
- 1 Immersion blender or blender
Ingredients
Salad
- 3 cups kidney beans 2 (15-ounce) cans, rinsed and drained
- 1 ½ cups chickpeas 1 (15-ounce) can, rinsed and drained
- 2 cups broccoli sprouts or 2 cups very thinly shaved raw broccoli florets (see notes)
- 2 small Persian cucumbers diced
- 3 large celery stalks small dice
- ½ small red onion about ½ cup, finely diced
- 1 cup chopped fresh parsley
- ½ cup chopped fresh cilantro
Creamy lime dressing
- ⅔ cup hemp hearts
- ½ cup fresh lime juice from about 2 medium limes
- Zest of 1 lime
- 4 tablespoons rice vinegar
- 3 tablespoons white miso
- 2 pitted Medjool dates
- 2 small garlic cloves
- 1 teaspoon ground cumin
- ½ teaspoon red pepper flakes or to taste
- 1 cup water plus more as needed
- Freshly ground black pepper to taste
- Salt if needed
Instructions
- Dry your sprouts well. (If using shaved broccoli, shave or finely chop the raw florets and let stand for about 40 minutes to allow time for sulforaphane to form. Do not cook.) If using broccoli sprouts, rinse and dry them well; no resting time is needed.
- Blend all the dressing ingredients except the salt until smooth, adding water as needed. Taste and add salt only if needed.
- To make salad jars, divide the dressing among four large jars. Layer in the kidney beans and chickpeas, celery, red onion, cucumber, parsley, cilantro, and broccoli sprouts or shaved broccoli, in that order. Seal, keep upright, and refrigerate for up to 3 to 4 days so the vegetables and herbs stay away from the dressing. Shake vigorously or pour into a bowl and toss before serving.
- To serve immediately, combine the salad ingredients in a large bowl, pour over the dressing, and toss.
Video
Notes
- See How To Grow Sprouts at home.
- For a milder onion flavor, soak the diced red onion in cold water for 10 minutes, then drain and pat dry.
- Dry the broccoli sprouts well before adding them so they stay crisp.
- The dressing thickens when chilled. Stir in a little water or fresh lime juice to loosen it.
- Leave room in each jar to shake the salad, or empty it into a bowl to toss.
Nutrition
Calories: 550kcal | Carbohydrates: 67g | Protein: 33g | Fat: 19g | Saturated Fat: 1g | Polyunsaturated Fat: 14g | Monounsaturated Fat: 3g | Sodium: 390mg | Potassium: 1026mg | Fiber: 19g | Sugar: 14g | Calcium: 177mg | Iron: 12mg
