New American Plate Challenge

Mediterranean Bean Salad

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November 4, 2016
2 Reviews (5.00 out of 5)
Weekly Recipe
Serves 8 - 3/4 cup per serving

Make a great side dish this holiday season.  A variety of beans provides folate, iron, potassium, selenium and a range of antioxidants. Not just good for your heart, all legumes are rich in dietary fiber, which can help lower your risk for colorectal cancer. Flavorful herbs and a simple dressing of olive oil, vinegar and lemon make this a healthy addition to any table.


Ingredients

  • 1
    can (15-oz.) garbanzo beans, rinsed and drained
  • 1
    can (15-oz.) butter beans, rinsed and drained (cooked fresh beans may be substituted)
  • 1
    can (15-oz.) dark red kidney beans, rinsed and drained
  • 1/2
    small red onion, chopped fine
  • 1
    celery stalk, chopped fine
  • 2-4
    garlic cloves, minced
  • 1/2 to 1 Cup
    fresh parsley, chopped fine
  • 1/4 Cup
    basil, chopped fine (1 Tbsp. dried may be substituted)
  • 2
    tomatoes, diced
  • 3 Tablespoons
    extra virgin olive oil
  • 1 Tablespoon
    vinegar (either white wine or apple cider works well)
  • Juice of one lemon
  • 1/2 Tablespoon
    dried Italian seasoning
  • coarse salt and freshly ground pepper to taste

Instructions

  1. In large bowl combine beans. Mix in onion, celery, garlic, parsley, basil and rosemary, adding tomatoes last to keep them from unnecessarily breaking apart.

  2. In separate mixing bowl whisk together remaining ingredients. Add dressing to beans and toss gently to coat.

  3. Chill for at least an hour to allow beans to absorb the flavor of the dressing. Re-toss gently and serve.

Nutrition: Per 3/4 cup serving: 190 calories, 7 g total fat (<1 g saturated fat), 26 g carbohydrate, 9 g protein, 8 g dietary fiber, 228 mg sodium.

2 reviews for Mediterranean Bean Salad

  1. Sue
    5

    ()

    excellent – this is a great picnic main or side dish as well!

  2. Kath
    5

    ()

    Delicious and very easy to prepare and is a great leftover!

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