Herbed Butternut Squash and Mung Bean Salad
This nutrient-dense herbed butternut squash and mung bean salad balances tangy and sweet flavors to satiate you with plant-based protein, fiberlicious winter veggies, and zesty herbs. Make a batch today to enjoy for lunch or warm it up for dinner, and enjoy all week!
I was all set for my first day back to school last Monday…and it was a SNOW day! We only got 6 to 9 inches of snow in the city last week instead of the reported two feet, but New York shut down, nevertheless!
But let’s rewind before the forecast…
On Mondays I have almost 5 hours of class in a row from 4:55 to 9:20pm! That covers dinner and almost snack time in my typical night, so I knew I had to pack accordingly. Being prepared is my tried and true tip for healthy eating. In class, I like to respect the unspoken rules of public eating in a non-eating facility (airplanes, trains, class, etc.) — nothing smelly, nothing too crunchy, something discrete…I don’t want to be THAT girl chomping on carrots and tuna!
So I wanted to bring something compact that would fill me up and boost my concentration so I can focus so late after a full day of work.
My solution? Bean salad!
Beans are a great plant-based source of protein, packed with FIBER to keep you full, plus, contain tons of vitamins and minerals.
In the case of MUNG BEANS, good things come in small packages! Just one cup cooked contains 80% of your daily value [DV] of folate, 61% DV fiber, 24% DV magnesium, 16% DV iron, and 15% DV potassium.
{FYI — The DV is the suggested amount of a nutrient we “should” eat daily based on a 2,000 calorie per day diet. 5% or less is considered a low for the specific nutrient, while more than 20% is considered high.}
The only downfall of beans is that they are not a complete protein. A complete protein contains all nine essential amino acids that our bodies cannot make on their own [so we must eat them]. Luckily, beans paired with most grains results in a complete protein. Unless you’re grain-free, I encourage you to add the farro listed below. If you follow a gluten-free diet, swap in quinoa, millet, or rice instead!
Even if you don’t have an opportunity to follow the unspoken rules of public eating, this lighter bite is perfect after Super Bowl Sunday, a weekend of indulgences, or just because it’s Meatless Monday! You can simply throw it together in minutes flat…plus, it’s a great salad to add to your food prep rotation!
- 1 ½ cup mung beans, cooked
- 1 cup butternut squash, roasted or steamed
- ½ cup green grapes, halved
- 3 tablespoons mixed herbs, chopped (I chose parsley and dill)
- 1 tablespoon red wine vinegar
- ½ tablespoon extra virgin olive oil
- ¼ teaspoon dijon mustard
- ½ teaspoon oregano
- ¼ teaspoon sumac
- Pinch of black pepper
- Salt to taste (I recommend at least ¼ teaspoon)
- Optional: ½ cup farro, ¼ cup feta cheese
- Prepare mung beans and squash.
- In a medium-sized bowl combine beans, squash, grapes, and herbs. If you’re including farro, add that too.
- In a small dish, combine vinegar, olive oil, mustard, and spicees. Mix until a uniform consistency forms.
- Slowly pour the dressing over the bean salad. Gently toss to combine. Taste, add more seasonings if desired. If you’re including feta cheese, top the salad with the cheese.
- Let marinate for at least 10 minutes, then enjoy!
Are you ready for another delicious Meatless Monday?
Here are some other great options:
Breakfast: Beautifying Smoothie
Lunch: Greek Quinoa Salad
Snack: Avocado Toast
Dinner: BBQ Cauliflower Salad from Fork and Beans
Dessert: Baked Pears
XO
Such a pretty salad — and you used sumac, my favorite. I’m so in.
I’ve had mung beans before but I’ve never cooked them myself. The salad sounds delicious.