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You are here: Home / Recipes / Orange Dill Bean Salad

May 1, 2015

Orange Dill Bean Salad

This post is sponsored by the USA Dry Pea and Lentil Council

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The humble pulse. Often overlooked in favor of meatier dishes. Yet just as packed with nutrients: protein, fiber, antioxidants, folate, iron and potassium.

Chickpeas contain 3x more folate than kale and more than twice as much iron as chicken.

The antioxidant content of lentils is twice that of blueberries, and three times that of pomegranate juice.

One serving of lentils has twice as much protein as quinoa.

Pulses are the nutritionally-packed edible seeds of legumes, including lentils, chickpeas, dry peas and beans. Let’s give them some applause!

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My first job out of college was working at a travel magazine in Charlotte. On a mission to lose weight, I packed up my lunch each day and counted down the minutes until I could crack open my lunch box. An earlier version of this orange and dill bean salad was one of my favorite entrees to bring. The recipe has long been lost, but I recreated it from memory.

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The beans provide protein, fiber and starch; cucumber and red pepper satisfy vegetable cravings; dill and orange bring bright flavor; and ricotta salata adds a salty punch.

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Begin by chopping your veggies and washing and rinsing the beans.

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Mince the dill, and layer ingredients into a bowl –

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Peel and segment your orange. I use cara cara oranges because of their gorgeous vibrant color!

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Make your dressing – a light blend of olive oil, orange juice, garlic and Dijon mustard – and toss into the salad.

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Season with salt (I used an herby Peg’s Salt, but regular kosher salt will do)

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And lastly, gently fold in the ricotta.

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Print Pin

Orange and Dill Bean Salad

The beans provide protein, fiber and starch; cucumber and red pepper satisfy vegetable cravings; dill and orange bring bright flavor; and ricotta salata adds a salty punch.
Prep Time 10 minutes
Total Time 10 minutes
Servings 4 Servings
Author Kath Younger

Ingredients

  • 2 cans or 2.5 cups of cannellini beans drained and rinsed
  • 1 cup chopped red pepper about half of one
  • 1 cup chopped English cucumber about 1/3 of a big one
  • 1 tbsp chopped fresh dill
  • 1 cara cara orange segmented
  • 1/4 tsp kosher salt
  • 1/4 cup ricotta salata
  • For the dressing
  • 3 tbsp olive oil
  • 1 tbsp orange juice
  • 1/2 tsp Dijon mustard
  • 1 small clove garlic crushed

Instructions

  • Combine all salad ingredients in a bowl. Toss.
  • Make dressing, pour over salad.
  • Top with cheese.
  • Serve at room temp or chilled. Flavors will develop over time!

Orange and Dill Bean Salad

Each year the United Nations picks a topic of global interest, and they named 2016 to be International Year of Pulses. They selected pulses thonor their health, economic and environmental benefits. In celebration, each country of the UN was asked to submit a pulse-centric recipe. The USA Dry Pea and Lentil Council, which manages the International Year of Pulses in the U.S., asked me to develop a recipe to be in the running. With your help, the recipe below could be selected as the National Signature Pulse Recipe for the U.S.! Just go to the USADPLC Facebook page, and vote for this salad by Liking the photo!

Thanks to the USA Dry Pea and Lentil Council for giving pulses the love they respect and for sponsoring this post! 

More posts from Kath:

Filed Under: Recipes

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Comments

  1. Elyse says

    May 1, 2015 at 11:43 am

    Looks delish! Thanks for sharing!

    Reply
  2. Hope says

    May 1, 2015 at 1:20 pm

    I am a long time reader and rare commenter on your blog. You have so inspired me with your healthy example and nutrition knowledge – thank you! I LOVE the stats you have on this post regarding the nutrition of lentils. Can you tell me where you found that information? I’d love to learn more! Thanks!!

    Reply
    • KathEats says

      May 1, 2015 at 3:37 pm

      The USADPLC shared those stats with me for the post!

      Reply
  3. Bobbie says

    May 1, 2015 at 3:35 pm

    Mmmmm… I bet it would be good with Feta cheese too!

    Reply
  4. Anna Marie says

    May 1, 2015 at 3:41 pm

    This looks delicious Kath!

    Reply
  5. caitlinhtp says

    May 1, 2015 at 4:38 pm

    wow, kath – that looks so super tasty!

    Reply
  6. RunEatRepeat says

    May 1, 2015 at 4:55 pm

    I love beans in salad, as a salad, with salad… all of the above.

    Reply
  7. Christine Allen says

    May 1, 2015 at 5:47 pm

    Looks great, beautiful colors!

    Reply
  8. Erin @ Her Heartland Soul says

    May 1, 2015 at 6:45 pm

    This looks so yummy!!

    Reply
  9. Cassie says

    May 1, 2015 at 8:00 pm

    Gorgeous photos and deeeeeeelish salad!

    Reply
  10. Kristen says

    May 1, 2015 at 11:37 pm

    Since your mom had an endometrial cancer and you’re a health conscience dietician do you limit or eliminate foods high in estrogen? Or, on the flip side, do you include an specific foods that balance estrogen?

    Reply
    • KathEats says

      May 2, 2015 at 7:40 am

      I don’t exclude them but I am cautious about drinking a ton of soy milk or eating daily tofu and overdoing it. Diversity is so important in general.

      Reply

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    hi! Im Kath.

    I'm a Registered Dietitian, healthy eater, and mom of two from Charlottesville, Virginia. Here you’ll find a healthy mix of real-life meals made from whole ingredients balanced with the pleasures of life, including buttercream frosting and good wine. Plus a sprinkle of nutrition, home life, beauty, parenting, and travel.
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