Russian Bean Salad
PREPARATION: 15 MINUTES, PLUS OVERNIGHT SOAKING AND COOLING, COOKING: 3 HOURS
2/3 cup (150 g) dried soybeans, soaked overnight
1 pound (500 g) small new potatoes, scrubbed and halved
2 large shallots, thinly sliced
1 cup (250 g) peeled, cooked beets (not pickled), diced
1 pound (500 g) tomatoes, sliced
1 bulb fennel, thinly sliced
1/4 cup (50 g) arugula
Sour cream dressing:
1/2 cup (125 ml) low-fat sour cream
1/2 cup (125 ml) low-fat plain yogurt
1 tablespoon (15 ml) olive oil
4 gherkins, finely chopped
1 tablespoon (15 ml) horseradish
1 teaspoon (5 ml) superfine sugar
pinch of salt
freshly ground black pepper
1 Drain the soaked soybeans and rinse well under cold water. Put in a saucepan and cover with fresh water. Bring to a boil and boil rapidly for 10–15 minutes, then partially cover the pan and simmer for about 21/2 hours, or until tender. Drain and let cool.
2 Put the potatoes in a saucepan of boiling water and simmer for about 15 minutes, or until just tender. Drain and let stand until cool enough to handle.
3 Meanwhile, to make the sour cream dressing, combine the sour cream, yogurt and oil in a large bowl. Stir in the gherkins, horseradish and sugar. Season with salt and pepper.
4 Add the soybeans and shallots to the bowl with the dressing and stir to combine. Cut the warm potatoes into cubes and add to the bean mixture, then gently fold in the beets.
5 Divide the tomatoes, fennel and arugula among four serving plates. Spoon the soybean and potato salad on top and serve immediately.
Each serving provides
381 calories, 20 g protein, 16 g fat (4 g saturated fat), 35 g carbohydrate (17 g sugars), 15 g fiber, 437 mg sodium
SOYBEANS are rich in phytoestrogens and they may help to protect against osteoporosis. Eating soy products may also help relieve many of the symptoms associated with menopause.
FENNEL provides useful amounts of potassium and folate. In natural medicine, it is believed to aid digestion, and to relieve intestinal gas and stomach cramps.
|Russian Bean Salad|