easy bean salad & oil free vinaigrette
No resolutions needed.
A very Happy (belated) New Year to you!
I intentionally delayed my well wishes this year because if your inbox is anything like mine, it’s full of New Year’s salutations and a hefty dose of “shoulds”.
My email reads like a to-do list; there’s a 2024 yoga challenge, a “how to live with intention in the new year’’ guide, the books I should read in 2024, the books I should’ve read in 2023, and every piece of advice you can imagine about money, supplements, sleep, diet, longevity, exercise, and health.
I have thoughts.
First, I obviously subscribe to too many newsletters.
Second, why all the New Year pressure?!
Third, delete, delete, delete! Without remorse.
Goals and resolutions are fantastic … if they fire you up. If they feel expansive and energizing. But if this way of thinking — the planning and vision boarding — makes you feel stressed or anxious, shut it down.
As someone who used to make big resolutions, I now believe that there is no rush to become anything or anyone other than who you are exactly right now in this moment. If anything, I’ve learned that this time of year is a brilliant time to pause, rest, and reflect without any need to act, do, plan, or engage.
Life
As I write this, I’m surrounded by boxes and packing tape. There are remnants of breakfast (oatmeal) and lunch (lentil soup) on all over my kitchen. Piles of clothes, toys, and photography odds and ends are scattered all over my now furniture-less living room.
We’re moving.
It’s dreadful. But it’s exciting too.
We’re relocating our little life here in Taipei to a new, more child-friendly neighbourhood across the city. We’ve been thinking about moving for two years and finally pulled the trigger this fall when we found an apartment near a darling little park that George loves.
We could have planned (A LOT) better because the movers showed up and we were not ready! To make matters worse, our childcare fell through this week, so my husband and I are both half working, parenting, packing, and losing our minds a little (A LOT).
And so, considering my mindset and reality, the new year shoulds went right into the trash! And I didn’t give any shoulds about it, not a single one. It was liberating!
All the marketing emails about all the things I could be doing or all the ways I could be spending my energy or all the ways I could be bettering myself, reminded me of where I DO want to spend my energy and what IS worth my time. And that’s being here with you in the plant-based realm, teaching, cooking, sharing and, of course, eating for my health.
I thought a lot about this first recipe of the year and it might be my current mood, but I'm really craving simplicity. So, this first Friday of 2024, I'm aiming for effortless, convenient, and speedy meals.
And here we have it — a protein packed salad with a fat free dressing and loads of flavor.
I hope you love it!
And if you consider this email a “should” email, please delete. No hard feelings.
That being said, there’s lots of easy and delicious coming from the Rise Shine Cook Newsletter this year!
xo
Ashley
HOW-TO VIDEO (Mediterranean Version)
Bean Salad (for every occasion)
Makes 6 to 8 servings
This is a tangy, easy-to-make bean salad! It’s a great high protein lunch and it’s also ideal for sharing, especially at potlucks or large gatherings where the food is served buffet style. I’ve offered three different versions of this salad: the basic version, the Crisp Veggie version, or the Mediterranean version (my favorite)!
INGREDIENTS
Vinaigrette
3 tablespoons (45 ml) red wine vinegar
3 tablespoons (45 ml) lemon juice
1 garlic clove, finely minced
1 teaspoon dried oregano
½ teaspoon dried basil
1½ teaspoons smooth Dijon mustard
¼ sea salt or to taste
Pinch black pepper or to taste
Basic Bean Salad
1½ cups cooked or canned black beans, drained and rinsed (1 x 15 ounce/425 g can)
1½ cups cooked or canned kidney beans, drained and rinsed (1 x 15 ounce/425 g can)
1½ cups cooked or canned chickpeas, drained and rinsed (1 x 15 ounce/425 g can)
1 cup (185 g) cooked and cooled quinoa
Crisp Veggie
1 batch Basic Bean Salad
1 red bell pepper, seeds and stem removed, diced
½ English cucumber, diced
1 cup (25 g) baby spinach or baby arugula
Mediterranean
1 batch Basic Bean Salad
1 (398 ml) can or bottle artichoke hearts, packed in water (8-10 hearts), drained and chopped
½ cup (80 g) pitted and sliced black or green olives
3 scallions, thinly sliced
HOW-TO
First, whisk together the vinaigrette ingredients in a small bowl. Set aside.
Next make the Basic Bean Salad (which is the base for the other versions as well) by adding the beans and quinoa to a medium salad bowl. Add the vinaigrette and mix. Serve immediately or you can let it marinate in the fridge for up to 3 hours. Serve this basic version or add the other ingredients from the Crisp Veggie or Mediterranean versions and toss.
If making the Crisp Veggie version and choosing to marinate in the fridge, add the vegetables right before serving so they stay fresh and crunchy.
Leftovers of all versions can be refrigerated in a sealed container for up to 3 days.
VARIATIONS
You can also serve this bean salad in sturdy lettuce cups, a pita or whole grain wrap with avocado or any other toppings you love.
Printable Version
