In the middle of a busy lifestyle, it can be challenging to ensure that we have a balanced diet. Sometimes we might end up missing a food group here or there, like protein or vegetables. But Canadian chef Chef Renée Lavallée wants to ensure that you have an option for a delicious protein-based dish!
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Bean-Based Recipe
This is where her Seared Scallops on White Bean Ragout recipe comes in. The former Top Chef Canada contestant aims to celebrate and raise awareness about the #LoveCDNBeans campaign through various bean-based dishes like these. Beans not only consist of a high amount of protein, but they also have considerable levels of fibre and minerals.
Seared Scallops on White Bean Ragout
White Bean Ragout
The ingredients
- 2x 450ml can of white kidney beans
- 1 tbsp butter;’ salted
- 1tbsp olive oil
- 3 slices prosciutto; thinly sliced
- 4 garlic cloves; thinly sliced
- 2 oranges; juice & zest
- 1 tbsp grainy mustard
- 1tbsp fresh picked thyme
How to prepare
Cook prosciutto and garlic in heavy bottomed pot braising with oil and butter. Add beans with their liquid and the orange juice. Let simmer for 10-15 minutes. Add mustard, thyme, and zest. Season to taste.
Salsa Verde
List of ingredients
- ½ cup capers
- 2 tbsp. Dijon
- 1 bunch mint
- 1 bunch basil
- 1 bunch parsley
- ¼ cup lemon juice
- 1 tsp chili flakes
- 1 ½ cup canola oil
- 1tbsp sherry vinegar
Preparation
Place all ingredients in a blender except oil; puree and add the oil. Finish with sherry vinegar and season to taste. Set aside.
Pickled Mustard Seed
Ingredients
- 1cup Yellow Mustard Seed
- ¾ cups water
- 1 cup white rice vinegar
- ¾ cups Mirin
- ½ cup white sugar
- 1tbsp Kosher salt
Preparation
Combine mustard seeds, water, vinegar, Mirin, sugar and salt in a saucepan and bring to a simmer over low heat. Stir frequently until mustard seeds are cooked and liquid is syrupy. ** These keep in fridge for up to 2 months; are great on sandwiches & soups too!**
Citrus Salad
The ingredients
- 1 shallot; thinly sliced rounds
- 2 oranges; segmented and then juiced
- 1 lemon; segmented and then juiced
- 1 cup parsley; finely chopped
- ½ cup white sugar
- ¼ cup olive oil
How to prepare
Soak sliced shallot rounds in cold water to take out the bitterness. Mix citrus segments with their juice, olive and parsley; add shallot. Season to taste with salt. Set aside.
Scallops
List of ingredients
- 20 x 10/20 scallops; cleaned and dried off
- Canola oil
- Salt
Method
Heat a heavy bottomed non-stick pan and add a drop of oil. Once pan is very hot, season the scallops with salt and place in pan. Sear on one side for 1 minute, flip and sear for another minute. Take out of pan and let dry on paper towel.
To Assemble
Place a spoonful of beans in a shallow bowl. Next, place a spoonful of citrus salad and arrange the scallops on top. Once done, add a few dollops of salsa verde and pickled mustard seed. Finally, garnish with either fresh herbs or frizzled leeks.
