Recipe by Roberta L. Duyff, MS, RD, FADA, CFCS
Simply delicious — prepared with just a little chopping and tossing. Served on the side or center plate in meatless meals, Tuscan Bean Salad is a flavorful dish that can help you reach the goal of 1½ to 2 cups of fiber-rich beans weekly for most people. Tip: Food safety concerns? This is a great make-and-carry salad for warm weather picnics!
2 14-ounce cans unsalted cannellini beans*
l large red bell pepper, seeded and diced
2 ripe medium tomatoes, diced (or 4 roma tomatoes)
1 cup julienned fresh arugula
½ cup chopped red onion
¼ cup chopped fresh Italian parsley
2 cloves garlic, chopped
¼ teaspoon lemon pepper, optional
1/3 cup extra-virgin olive oil
2 tablespoons balsamic vinegar
1 tablespoon red wine vinegar
Salt and freshly-ground pepper, to taste
- Combine all ingredients, and toss gently in a large bowl.
- Eat immediately, or refrigerate for one hour before serving to let flavors blend.
* Substitute regular canned beans; drain and rinse canned beans to significantly reduce sodium content.
Makes 8 servings as a side salad, or 4 servings as a main dish
Calories: 180; Calories from fat: 90
Total fat: 10g; Saturated fat: 1.5g; Trans fat: 0g
Cholesterol: 0mg; Sodium: 40mg
Total carbohydrate: 18g; Dietary fiber: 5g; Sugars: 4g