Mediterranean Bean Salad Makes 4-5 main course or 10 side dish servings
Developed by Reetu Nigam, RDN, MPH, CLE, CSR and Valerie Spier, MPH, RDN, CDCES
Ingredients Nuts/Seeds
¼ cup lightly toasted pine nuts
Dressing
1 lemon, juiced 1 Tbsp red wine vinegar or Champagne vinegar 1 tsp smoked paprika ½ tsp dried oregano ½ tsp dried basil ½ tsp garlic powder ⅛ tsp ground black pepper or red pepper flakes to taste ¼ cup extra virgin olive oil or grapeseed oil 2 (15 oz) cans of cannellini beans, drained 1 large or 2 medium bell peppers, diced 1 medium red onion, chopped finely 2 stalks celery, diced 1 (2.25 oz) can sliced black olives or ½ cup Kalamata olives, drained
Nutrition Facts Servings per recipe: 10 Serving size: approx. 2/3 cup (153g)
Amount per serving Calories
180 % Daily Value*
Total Fat 11g
14%
5%
Saturated Fat 1g
Trans Fat 0g Cholesterol 0mg Sodium 230mg
0%
Beans
10%
Total Carbohydrate 15g
5%
Veggies
14%
Dietary Fiber 4g
Total Sugars 1g Includes 0g Added Sugars
0%
Protein 5g Vitamin D 0mcg Calcium 39mg
0% 4%
Iron 2mg
10%
Potassium 281mg 6% *The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Fresh Herb
½ bunch of flat leaf parsley or 2 Tbsp fresh dill, chopped finely
Instructions 1. Toast nuts in heavy frying pan over very low heat, stirring every few minutes to prevent burning. When lightly browned and fragrant, remove from pan. 2. Prepare the dressing. In a large bowl, add lemon juice, vinegar, dried and fresh herbs, salt and pepper. Slowly drizzle in the oil while whisking continuously until the mixture is combined and blended well.
3. Add the beans, vegetables, and fresh herbs to the dressing. 4. Gently fold all ingredients to mix the salad and coat with dressing.
5. Marinate for several hours or overnight allowing the beans to infuse with flavors. 6. Before serving, gently mix the bean salad and garnish with the toasted nuts/seeds. 7. The salad stores well for 3-5 days in the refrigerator and can be left at room temperature for potlucks or picnics.
For more information about Nutrition services, visit: www.sutterhealth.org/pamf/services/nutrition
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