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Hearty Bean Salad with OlyKraut

Hearty Bean Salad with OlyKraut

I’m one of those customers who buys a jar of sauerkraut and can’t control myself until I’m about a third of the way through. If this strikes a chord and you’re looking to keep your sauerkraut use within budget, there’s a happy solution.

I had a thought. What would happen if I combined green beans, which happened to be pretty inexpensive at my favorite grocer the other day, sprouts/or sprouted beans, and my favorite kraut, plus a zesty dressing? You cannot believe the crunchy, super healthy result that’ll stay fresh for a week or maybe more, but is ready within hours!

It’s a variation of a summer pickle salad, which incorporates other pickled goodies in with other raw, not necessarily fermented ingredients. You get a good bang for the buck and will pretty much be consuming superfood. Even if you’re not into sprouted beans, you’ll be amazed at how satisfying this is:

In a mixing bowl, combine the following:

  1. Long green beans cut into segments of perhaps 3/4ths of an inch. This recipe calls for one cup, though feel free to scale up.

  2. Up to one pint sprouted mixed beans (mine were lentils, garbanzos, adzuki beans, and green peas).

  3. A 1/2 cup of OlyKraut Eastern European sauerkraut. Or use more as I did. It’s quite forgiving if you don’t hit the mark precisely. The Smoke and Kale variety is a fine alternate.

  4. Up to four or so large cloves of garlic, thinly sliced.

  5. About a 1/2 cup diced fresh tomatoes (optional). The same measurement of fresh corn would be a nice addition as well.

  6. Quarter medium sized onion, diced (optional). Note that the Eastern Euro has some onion in the ingredients list, so you won’t need much in this recipe.

  7. Three tsp of sea salt…best to combine with vegetables to kick start before preparing the dressing.

If you want to get ever-so-slightly fancy, top the end result with two or three spoonfuls OlyKraut pickled cranberries, as available, for color and variety. Fresh or dehydrated are nice sprinkled in too, though certainly optional.

To dress, add the following:

  1. Two to three tbsp fresh lemon juice. Lime juice is a fine substitution. You can even use a little of both.

  2. When available, two tbsp of any brine from pickles or sauerkraut. Up to two tbsp of a decent vinegar is a reasonable substitution when there’s no brine on hand.

  3. One to two tsp soy sauce—I used tamari. Definitely optional.

  4. Three tsp olive oil; If it’s within budget, there are other healthy, more neutral options: walnut oil, grape seed, or avocado oil.

Mix all ingredients well. Cover and place in the fridge. Stir at least twice during the next two hours. Serve cold. If you can wait, this salad will be way better the next day and will taste fresh for days.

Practically a meal, this recipe is loaded with all sorts of good stuff, you know, probiotics. fiber, vitamin C, minerals, and other goodies. The sprouted beans provide a nutty balance. You’ll likely want seconds. All guilt free. Serve with a slice of warmed, preferably sprouted bread, for best pairing.

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