Mediterranean Bean Salad - 26g Carbs, 8g Fiber
From: American Institute for Cancer Research (AICR)
By combining several varieties of colorful beans you can create an
attractive dish with plenty of fiber, vitamins and minerals. The
kidney and garbanzo beans in this week's recipe are familiar to
many Americans, but it's the less well-known butter beans that
provide the earthy quality in this dish.
Butter beans, popular in the southern United States, are a seed
and considered a vegetable. There are two main varieties: the
slightly curved flat green beans (often called lima beans) and
the lighter colored ones called the sieva bean. Sieva is the
butter bean referred to in Southern cuisine. Lima beans are
thought to have been first cultivated in the South American
Andes Mountains and the smaller sieva beans in Mexico.
You can find fresh butter beans grown in the US from late spring
into summer or in the frozen section when not in season. Mature
butter beans are dried and available to prepare as you would
other dry beans. So, forget any school cafeteria bias you may
have against lima beans, because well-prepared butter beans have
a rich flavor and smooth texture.
The onion, celery, tomato, flavorful herbs and simple dressing of
olive oil, vinegar and lemon make this a garden-fresh salad. You
can pair it with a sandwich of cucumbers and thinly sliced avocado
for an earthy and satisfying meal. Want something a little heartier?
Serve with a cup of tomato soup.
--> 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
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.
Servings: 8
Serving Size: 3/4 cup
Nutrition per Serving:
190 Calories, 7g Total Fat, <1g Saturated Fat, 9g Protein, 26g Carbs,
8g Dietary Fiber, 228mg Sodium
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