Beans – The Convenient Power Food

Beans – The Convenient Power Food


Try this easy to make Beet and Bean salad recipe for one and enjoy a delicious meal packed with protein, fiber and nutrients.


Beans – The Convenient Power Food Beet and Bean Salad – Lima beans, chopped mint, beet and Parmesan cheese.

When you cook for one there can be a temptation to live on sandwiches. I know that when I buy a loaf of bread, it’s way too easy to slap something on a slice or two and call it dinner. I’ve got nothing against a good sandwich but I don’t want them to become a habit. 

With this in mind, I rarely buy bread, and when I do I get a good quality loaf so that I get some nutrition from it. That fluffy white stuff is virtually nutrient free and in my humble opinion, should only be used for cucumber sandwiches or cinnamon toast.

Nevertheless, I still want to be able to throw an easy meal together with a minimum of fuss, and that’s when having canned beans in cupboard saves the day. Beans are great value. They have complex carbohydrates, proteins and fiber. They aren’t expensive and work well — cold in salads or heated.  Instead of making a sandwich I’ll throw some beans into a bowl, add chopped vegetables and a small can of tuna.  Add a little mayonnaise or mustard or lemon juice (or all three) and voila!

Beans make a good substitute for pasta too. Apart from the health benefits mentioned above, they are already cooked, so you get fed sooner. 

I know that many of you avoid beans because of the after effects. Don’t worry, all you have to do is rinse them until the water runs clear free of bubbles and no gaseous emissions will trouble you.

Here is one of my favorite vegetarian bean recipes.

Beet & Bean Salad

1 (12 oz) can Lima beans

1 cup coarsely grated red beet

½ cup mint leaves

1 tbsp. shaved Parmesan cheese

Cracked black pepper

Juice of ½ lemon

1 tbsp. olive oil

1 clove garlic

Drain and rinse the beans thoroughly until the water runs clear and free of bubbles.

Chop the mint roughly.

Mix the grated beet and mint together with the beans and refrigerate in an air-tight container until required.

Grate the garlic into the oil and mix it with the lemon juice to form a dressing then place it in a screw-top jar.

Shake the dressing well and toss it through the salad then serve topped with the Parmesan cheese and black pepper.

Copyright © Louise Harper/2017 Singular Communications, LLC.

Louise Harper
Louise Harper is a sculptor turned cook who specializes in recipes for one. She lives in Melbourne Australia (in a house for one, of course) and loves cooking “just for her.” For more information on her “single” series of cook books, visit


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