Healthy Miso Sesame Bean Salad Recipe

Key Ingredients & Substitutions

Mixed Beans: I love using a variety of beans for different textures and flavors. Chickpeas, black beans, and kidney beans are all tasty choices. If you’re in a pinch, canned mixed beans work fine—just drain and rinse them well.

Green Beans: Fresh or frozen green beans are perfect here. I recommend blanching them to keep their bright color and crunch. If you can’t find green beans, snap peas or asparagus are great substitutes!

Carrots: Shredded carrots add a nice crunch. Instead of fresh, you can use pre-packaged shredded carrots or even grated zucchini for a different flavor.

Miso Paste: I use white or yellow miso for a milder taste. If you don’t have miso, tahini or a bit of soy sauce can work, but you’ll lose that unique umami flavor.

Sesame Oil: Toasted sesame oil adds a rich nuttiness. If you run out, use olive oil with a bit of sesame seeds mixed in for flavor.

How Can I Make the Dressing Smooth?

A smooth dressing is key for this salad! Start by whisking the miso paste with the liquid ingredients thoroughly. If it feels too thick, add water gradually—a little at a time—until you achieve a smooth, pourable texture. Using a small jar to shake everything up can also be effective!

• Mix miso paste and oil first to help soften it.
• Incorporate vinegar and soy sauce gradually to avoid lumps.
• Add ginger and garlic for flavor, and finish adjusting with water as needed.

Remember, taste as you go! You can adjust the sweetness or saltiness by adding more honey or soy sauce, according to your preference.

Healthy Miso Sesame Bean Salad

Ingredients You’ll Need:

For the Salad:

• 1 cup cooked mixed beans (such as chickpeas, black beans, kidney beans), drained and rinsed if canned
• 1 cup steamed or blanched green beans, chopped into bite-sized pieces
• 1 cup shredded carrots
• 1/2 cup thinly sliced red bell pepper
• 1/2 cup edamame (shelled), cooked
• 2 green onions, thinly sliced
• 2 tablespoons toasted sesame seeds
• 1 tablespoon chopped fresh cilantro or parsley (optional)

For the Miso Sesame Dressing:

• 2 tablespoons white or yellow miso paste
• 1 tablespoon toasted sesame oil
• 1 tablespoon rice vinegar
• 1 tablespoon soy sauce or tamari (for gluten-free)
• 1 teaspoon honey or maple syrup
• 1 teaspoon grated fresh ginger
• 1 small garlic clove, minced
• 1 to 2 tablespoons water (to thin dressing as needed)

How Much Time Will You Need?

This delightful salad takes about 15 minutes to prepare and assemble. If you wish to let the flavors mingle, chilling it in the refrigerator for around 30 minutes is a great idea! So, you’re looking at about 45 minutes total, and most of that is just waiting for the flavors to meld.

Step-by-Step Instructions:

1. Prepare All Ingredients:

Start by gathering and prepping all your vegetables and beans. Rinse and drain canned beans well to remove excess sodium. Steam or blanch your green beans until they are bright green and just tender. Then chop them into bite-sized pieces. Cook the edamame according to the package instructions. Finally, shred the carrots and slice the red bell pepper and green onions. Set everything aside.

2. Make the Miso Sesame Dressing:

In a small bowl, whisk together the miso paste, toasted sesame oil, rice vinegar, soy sauce, honey or maple syrup, grated ginger, and minced garlic. Mix until it becomes smooth and cohesive. If the dressing is too thick, gradually add water, a little at a time, until it reaches your desired pourable consistency.

3. Combine Ingredients in a Bowl:

In a large mixing bowl, combine all the prepped ingredients: the mixed beans, green beans, shredded carrots, sliced red bell pepper, cooked edamame, and sliced green onions. Give everything a gentle toss to mix them evenly.

4. Dress and Toss the Salad:

Pour the prepared miso sesame dressing over the mixed salad ingredients. Toss everything gently but thoroughly to ensure that every bite is coated with the delicious dressing.

5. Add the Finishing Touches:

Sprinkle on the toasted sesame seeds and any chopped fresh herbs like cilantro or parsley if you’re using them. This adds a lovely flavor and a bit of color!

6. Serve or Chill:

You can serve the salad right away for a fresh crunch or let it chill in the refrigerator for about 30 minutes to deepen the flavors. Enjoy your nutritious, protein-packed miso sesame bean salad!

This salad is not only colorful and attractive but also a superb source of plant-based protein and fiber. It’s perfect for meal prep or a quick lunch option, delivering a punch of umami with every bite!

FAQ About Healthy Miso Sesame Bean Salad

Can I Use Different Types of Beans?

Absolutely! Feel free to mix and match your favorite beans. Chickpeas, black beans, kidney beans, or even lentils can add great flavor and texture to the salad. Just make sure they’re cooked and rinsed if using canned beans!

How Long Does This Salad Last in the Fridge?

This salad can be stored in an airtight container in the refrigerator for up to 3 days. However, it’s best enjoyed fresh, as the veggies may lose some crunch after a day or so. If you’re making it ahead of time, consider adding the dressing just before serving to keep it crisp!

Can I Make This Salad Vegan?

Yes! This recipe is already vegan-friendly as it uses maple syrup instead of honey. Just ensure you’re using a vegan-friendly soy sauce or tamari. You’re all set for a deliciously plant-based meal!

What Can I Substitute for Miso Paste?

If you don’t have miso paste, you can try using tahini or a bit of soy sauce mixed with a splash of vinegar for a similar umami flavor. Keep in mind that this will change the taste slightly, but it can still be a tasty dressing!