| Prep: 20 mins | Cook: 10 mins | Difficulty: Easy | Serves: 6 |
| kcal | fat | saturates | carbs |
| 200 | 12g | 2g | 18g |
| sugars | fibre | protein | salt |
| 10g | 5g | 7g | 0.6g |
Growing up in an Italian-American household, the kitchen was always the heart of our home. That’s why the Hyacinth Bean Salad with Lemon Dressing is so close to my heart. It’s not just a mix of colorful fruits, crunchy veggies and protein-packed beans; it’s an expression of my love — love for cooking, for healthy eating, and for sharing meals with those nearest and dearest to me.
From traditions to nutritional benefits
This recipe isn’t steeped in my Italian roots. Instead, it’s a shining example of how recipes evolve, through time, cultures, and personal tastes. It’s a salad that my grandchildren love, and I believe, my grandparents would have loved too. After all, a warm Italian kitchen accommodates for all.
Every ingredient in this salad comes with impressive health perks. Hyacinth beans, for example, are rich in protein and fiber, contributing to a feeling of fullness, better digestion, and heart health. Their vibrant color comes from antioxidants, which protect your body from harmful molecules. Apples, strawberries, blueberries, and oranges offer a medley of vitamins and dietary fiber. Olives and olive oil bring heart-friendly monounsaturated fats, while the red pepper adds a generous dose of vitamin A and C.
An all-rounder dish with more than one way to enjoy
The beauty of the Hyacinth Bean salad with Lemon Dressing lies not only in its health benefits, but also its versatility. It can easily stand on its own as a full meal, or serve as a nutritious side dish to grilled chicken, steak, or fish. Some might even liken it to the traditional Cobb salad, given its colorful and hearty nature.
If you are like me and enjoy hiking, this salad can be a perfect bring-along. It’s hearty enough to fuel your adventures and refreshing enough to help you feel invigorated. Just rest assured, whether you are looking for a dish to share at a family picnic or a recipe to brighten up your regular meal rotation, our Hyacinth Bean Salad with Lemon Dressing could just be a perfect choice.
What You’ll Need
- 2 cups of hyacinth beans
- 2 apples, cored and diced
- 1 cup of strawberries, hulled and sliced
- 1 cup of blueberries
- 1 cup of oranges, peeled and sectioned
- 1/2 cup of black olives, sliced
- 1 red pepper, diced
- 4 tablespoons of fresh parsley, chopped
- For the Lemon Dressing:
- 1/3 cup of fresh lemon juice
- Zest of one lemon
- 2 cloves of garlic, minced
- 1 teaspoon of Dijon mustard
- 1/2 cup of olive oil
- Salt and pepper to taste
Method
Step One
Begin by rinsing the hyacinth beans under cold water. Boil the beans in a pot of water until they are soft but still retain their shape. This should take about 15-20 minutes. Once cooked, drain the beans and set them aside to cool.
Step Two
While the beans are cooling, prepare the other salad ingredients. Core and dice the apples, hull and slice the strawberries, prepare the blueberries and section the oranges. Slice the black olives and dice the red pepper. Finally, chop the fresh parsley. Combine all these ingredients in a large mixing bowl.
Step Three
Once the hyacinth beans have cooled, add them to the mixing bowl with the other ingredients. Toss everything together gently to combine.
Step Four
Now, it’s time to prepare the Lemon Dressing. Combine the fresh lemon juice, zest of one lemon, minced garlic, and Dijon mustard in a bowl. Gradually whisk in the olive oil until the dressing is emulsified. Season to taste with salt and pepper.
Step Five
Pour the Lemon Dressing over the Hyacinth Bean Salad. Toss gently until all the ingredients are coated in the dressing. You can serve the salad immediately, or refrigerate it for a while to allow the flavors to meld together.
