The Cook Awakening

Minty White Bean Salad

August 7, 2013
Posted in: Food Sensitivities, Integrating Lifestyle Changes, Recipes, The Simple Kitchen

More than halfway through the summer. I’m loving the lazy heat of it. The late to bed and not so early to rise. How can I go to bed when it’s still light and hot? Or make the kids go?

We went camping last week. My youngest is going back on the GAPS/SCD diet with some herbal antibiotics to finally take care of some lingering bugs in his gut, so I needed to think through the food a little more carefully than usual. And, I didn’t have a lot of energy to do extra shopping, so I hunted around in the pantry to see what I could use – and there they were.

White beans. Shhh… don’t tell. I don’t usually eat beans, but white beans are GAPS/SCD legal. So, into a jar they went, covered in water. Then sprouted for a day. So sweet, with little sprouty tails just appearing. Red onion, mint and Italian parsley from the garden, a little balsamic, lemon, olive oil and salt. So simple, and really, really good. I remembered at the last minute to take a photo, after most of it was eaten.

Minty White Beans

Minty White Beans – photo snapped at lunch break on an 8 mile hike.

Minty White Bean Salad


  • 2 cups dry white navy beans
  • 1 small red onion, diced finely
  • 1/2 cup chopped fresh mint
  • 1/2 cup chopped fresh Italian parsley
  • 1 Tbsp balsamic vinegar
  • 2 Tbsp lemon juice
  • 1/2 cup extra virgin olive oil
  • Celtic sea salt to taste
  • Directions:
    Soak the beans in a quart sized mason jar for 6 hours or overnight with a sprouting screen on top. You could also stretch a piece of cheese cloth over the top of the jar and secure with a rubber band or the the metal band of the mason jar lid without the flat piece.

    Drain the beans by turning the jar upside down, allowing the screen to hold back the beans while the water drains out. Fill the jar with water again and let it drain again to rinse the old water off the beans. You can do this without ever removing the screen or cloth.

    Let the jar rest at an angle upside down – I like to put mine in my dish drainer. Don’t put it directly upside down, the water will pool on the screen and not completely drain. Rinse every few hours, or at least once a day. One day will be enough to get the beans good and live, and eliminate some of the starchiness and fartiness. You can sprout them 2 to 4 days, the tails will get longer and they’ll become more like plants than beans.

    Place the beans in a pot and add water to cover by a couple inches. Bring to a boil, scoop off any scum that rises to the top, and simmer until soft. Usually when sprouted that will be a fairly short time – half hour to 45 minutes.

    Drain the beans and put in a bowl with all the other ingredients. Toss.

    This would be fabulous hot, but we ate it at room temperature. Trail temp. The mint really made the dish. We had a friend of my oldest boy’s along, who’s historically a somewhat picky eater.

    He had seconds. Score!

    This entry was posted on Wednesday, August 7th, 2013 at 9:32 pm and is filed under Food Sensitivities, Integrating Lifestyle Changes, Recipes, The Simple Kitchen. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.


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