Brats and Beans – Grilled Bratwurst and Summer Three Bean Salad with Hemp Oil and Sardines Recipe

Summer Three Bean Salad Hemp Oil and King Oscar Sardines Recipe from The Hungry Goddess

Since working with the delicious and always interesting King Oscar products, I have arrived to a few fascinating palate truths. The first is sardines go great with sausage and pork. I am not enough of a palate expert to explain why and when it tastes so good, why question? Just do it.  And so I did, do it that is, again with this new recipe.

There is also a second truth that is fast becoming evident – sardines and other King Oscar seafood products also make a harmonious pairing with beans. Beans need a flavor boost and the briny flavor of sardines provide that boost while the beans temper some of the overt “fishy” taste that cause many people to avoid sardines. Avoid them no more – come to the bean salad side!

Keeping in mind my pork and bean “truths”, I decided to go for a summer bean salad to accompany the smoked bratwurst that was begging for a grill. With temps over 90F here in South Florida, I wanted something that said cool, summer, yum, and more please. Consider this the Hungry Goddess summer re-imagining of franks and beans.

Brats and Beans - Grilled Bratwurst with Three Bean Salad featuring King Oscar Sardines from the Hungry Goddess

One of the ingredients that makes this summer salad special is the Hemp Oil. I tried a new brand from Fresh Market – Good Hemp Oil and I loved it. Hemp oil is divine. D I V I N E. Earthy, nutty, flavorful, and with health benefits to spare:

The oil contained in the hemp seed is 75-80% polyunsaturated fatty acids (the good fats) and only 9-11% of the less desired saturated fatty acids. Hemp seed oil is reputed to be the most unsaturated oil derived from the plant kingdom.

Hemp seed oil has been dubbed “Nature’s most perfectly balanced oil”, due to the fact that it contains the perfectly balanced 3:1 ratio of Omega 6 (linolei/LA) to Omega 3 (alpha-linolenic/LNA) essential fatty acids, determined to be the optimum requirement for long-term healthy human nutrition.

Hemp oil is comprised of 25 percent protein, says Dr. Andrew Weil, the program director for the Arizona Center for Integrative Medicine, which is recognized by the Arizona Board of Regents. This high-quality protein provides amino acids in ratios similar to the protein in meats and eggs.  Seed Guide

Three Bean Salad with Hemp Oil and King Oscar Sardines from The Hungry Goddess

King Oscar sardines are an additional Omega 3 and protein boost with health-FULL benefits and, in my opinion, especially beneficial for women. These little babies pack a punch:

  • Low calorie – 240 calories for the can
  • Zero carbohydrates (ZERO!)
  • Very rich in omega-3 fatty acids (1.9 grams omega-3 fatty acid per serving) – Omega 3′s are so good for your body (and especially women’s bodies) – they are anti-aging, anti-inflammatory, brain boosting and cholesterol-lowering. (WebMD)
  • 14 grams of protein per serving (per can).
  • High concentration of Vitamin D (up to 45% of the recommended daily intake) – “Sardines are a superb source of bone-building calcium and contain surprisingly high concentrations of vitamin D, a nutrient not so readily available in the diet. Vitamin D prevents unwanted inflammation and helps bones in their absorption of calcium.” Health Diaries
  • Sardines are rich in Vitamin B12 (over 300% of RDA!)

Scoop up some of the King Oscar sardines on your next market visit and beans and you have everything you need for a scrumptious and healthy salad around the summer picnic table!

Now, let’s eat! What are your favorite “frank and beans” pairings?

See all of my King Oscar Recipes here

Three Bean Salad Ingredients (serves 4-6)

  • 1 tin of King Oscar Sardines – I used the Sardines in Extra Virgin Olive Oil
  • 1 can of Black Beans
  • 1 can of Kidney Beans
  • 1 can of Garbanzo Beans (chickpeas)
  • 1/3 cup Manitoba Harvest Hemp Oil
  • 1 pint of Organic Grape Tomatoes, cut in half (or a large tomato chopped)
  • 1 medium onion chopped (I used a Vidalia onion)
  • 3 cloves Garlic, minced/pressed
  • 1/3 cup of Hemp Oil
  • Salt and pepper

Three Bean Salad Directions

Rinse all of the beans and allow them to drain before adding to a large bowl. Cut the grape tomatoes in half and add to the bowl. Chop 1 medium onion (the Vidalia was sooo good!) and add to bowl. Press or mince 3 generous garlic cloves into the bowl. You can rough chop the sardines and mix them into the bean salad or serve them on top. I tried it both ways and they were both delicious. Drizzle 1/3 cup of Hemp Seed Oil over the beans and veggies. Mix and taste before adding salt and pepper. Do not over-toss as you will mash the beans.

The briny flavor of the sardines does add some saltiness so make sure you salt and pepper to taste.  Chill and serve!  Tastes so good when chilled out of the refrigerator!

While the salad is chilling, grill up your sausages and serve together.

This salad is great for summer picnics and gatherings because it will hold up in the heat too.

Bratwurst and Bean Salad with Sardines from The Hungry Goddess

Summer Three Bean Salad with Hemp Oil and King Oscar Sardines from the Hungry Goddess

**King Oscar is an annual sponsor for The Hungry Goddess. All opinions are my own.

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