Make your Fourth of July celebration all about the side dishes with this recipe for a punchy bean salad. A variety of beans provide 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.
Mediterranean Bean 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
- 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.
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.
From the American Institute for Cancer Research Health-e-Recipes.
The University of Michigan Samuel and Jean Frankel Cardiovascular Center is the top-ranked heart and heart surgery program among Michigan hospitals. To learn more, visit the Heart and Vascular page on UofMHealth.org.