Healthy Recipe: Navy Bean Shrimp Salad


Cool Beans! Summer is in full swing now, and nothing satisfies more than a crisp, tangy salad. From the Northarvest Bean Growers Association, this healthy recipe features navy beans (a staple food of the United States Navy in the early 20th century), which are a good source of cholesterol-lowering fiber, as are most other beans. In addition to lowering cholesterol, navy beans’ high fiber content prevents blood sugar levels from rising too rapidly after a meal, making these beans an especially good choice for individuals with diabetes, insulin resistance or hypoglycemia. Navy beans are also a very good source of folate and manganese and a good source of protein and vitamin B1 as well as the minerals phosphorous, copper, magnesium and iron. With all this healthy eating, you’re sure to feel ship shape!

Makes 4 servings

1 15-ounce can or 1 1/2 cups cooked navy beans
1 pound cooked shrimp
1/2 cup fresh Italian parsley leaves,
1/4 cup lemon juice
2 Tablespoons Dijon mustard
1/3 cup olive oil
4 tomatoes Salt and pepper
8 black olives
3 Tablespoons sweet red or green onion

Drain navy beans, reserving tablespoons of the liquid. Rinse beans. Remove shrimp from refrigerator or thaw according to package directions. Remove shrimp tails. Put beans and shrimp in a bowl with a cover.

Dressing: Cut onion into pieces, snip parsley off stems into 1/2 cup measure, do not wash or pack. Set both aside. In a blender or small processor, combine bean liquid with lemon juice and mustard. Turn machine on. Pour olive oil in a thin steam through the hole in the top as machine is running. Remove cover, add onion and parsley. Cover, blend to puree vegetables.

Add dressing to beans and shrimp, scraping out container. Stir. Cover and refrigerate overnight.

When preparing to serve the salad, cut tomatoes in half. Squeeze out seeds and discard. Coarsely chop tomatoes and stir into bean-shrimp mixture. Taste salad to check seasoning. Add salt and pepper to taste. Salad may be refrigerated for up to 2 hours at this point. Tear off washed lettuce leaves, place one on each plate. Drain any excess dressing off salad. Toss salad lightly and spoon into mounds on the lettuce. Top with black olives. Serve.

For more healthy recipes check out the other delicious recipes listed on this blog or visit Green Mountain Healthy Living Recipe Favorites.

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