Mediterranean Bean Salad

Mediterranean_bean_slad

The Mediterranean Bean Salad is a tasty, nutritious side dish. Beans pack a nutritional punch with folate, iron, potassium, selenium, fiber and a range of antioxidants. The lemon, Italian vinaigrette adds a bright flavor.

This recipe is from the American Institute for Cancer Research.

Ingredients

Salad

1 (15-oz) can garbanzo beans, rinsed and drained

1 (15-oz) can butter beans, rinsed and drained (cooked fresh beans may be substituted)

1 (15-oz) can dark red kidney beans, rinsed and drained

1/2 small red onion, chopped fine

1 celery stalk, chopped fine

2-4 garlic cloves, minced

1/2-1 cup fresh parsley, chopped fine

1/4 cup basil, chopped fine (1 Tbsp. dried basil may be substituted)

1 Tbsp. fresh rosemary, chopped fine

2 tomatoes, diced

Dressing

3 Tbsp. extra virgin olive oil

1 Tbsp. vinegar (either white wine or apple cider work well)

Juice of one lemon

1/2 Tbsp. dried Italian seasoning

Salt and freshly ground pepper to taste

Directions

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

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

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

Makes 8 servings. Serving: 3/4 cup.

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