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Salads, Side, Vegetarian, Summer |210 calories per serving|70 minute recipe

Mediterranean Bean Salad

This content was last updated on February 20, 2020

Make this summer all about the side dishes with this recipe for a punchy bean salad. 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 picnic.

Ingredients

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Salad:
  • 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, finely chopped
  • 1 celery stalk, finely chopped
  • 2-4 garlic cloves, minced
  • 1/2-1 cup fresh parsley, chopped fine
  • 1/4 cup basil, chopped fine
  • 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
  • dried Italian seasoning
  • 1/2 Tbsp. Salt and freshly ground pepper, to taste
Makes 8 servings. Per serving: 210 calories, 6 g total fat (1 g saturated fat, 0 g trans fat), 0 mg cholesterol, 31 g carbohydrates, 9 g protein, 7 g dietary fiber, 100 mg sodium, 4 g sugar, 0 g added sugar.

Directions

  1. In large bowl, add 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 dressing ingredients. Add dressing to beans and toss gently to coat.
  3. Chill for at least an hour to allow beans to absorb flavor. Re-toss gently and serve.

Notes

  1. 1 Tbsp. dried basil may be substituted for the basil.

This recipe contains cancer fighting foods:

This recipe was specially crafted to support cancer prevention and survival. It adheres to AICR's Cancer Prevention Recommendations. Learn more about our recipe guidelines.

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