Food Security and Sustainability
Simply delicious — prepared with just a little chopping and tossing. Served on the side or center plate in meatless meals, Tuscan Bean Salad with Tomatoes and Arugula is a flavorful dish that can help you reach the goal of 1½ to 2 cups of fiber-rich beans weekly for most people.
2 14-ounce cans unsalted cannellini beans
1 large red bell pepper, seeded and diced
2 ripe medium tomatoes (or 4 roma tomatoes), diced
1 cup fresh arugula, julienned
½ cup red onion, chopped
¼ cup fresh Italian parsley, chopped
2 cloves garlic, chopped
¼ teaspoon lemon pepper, optional
⅓ cup extra-virgin olive oil
2 tablespoons balsamic vinegar
1 tablespoon red wine vinegar
Salt and freshly-ground pepper, to taste
Before you begin: Wash your hands.
- 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.
- Food safety concerns? This is a great make-and-carry salad for warm weather picnics!
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; Protein: 6g
Roberta Duyff, MS, RD, FAND, is author of Academy of Nutrition and Dietetics Complete Food and Nutrition Guide and 365 Days of Healthy Eating.
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