Skinnytaste Mediterranean Bean Salad Food

MEDITERRANEAN BEAN SALAD

Mediterranean Bean Salad image

A colorful, healthier take on mixed bean salads, adapted from "Living the G. I. Diet". No sugar! Some sweetness does come from the balsamic vinegar and the sun-dried tomatoes. Other types of canned beans such as pintos or red kidney beans may be substituted, or use a can of corn for more color.

Provided by zeldaz51

Categories Black Beans

Time 15m

Yield 6 serving(s)

Number Of Ingredients 12

Ingredients

salt
8 ounces green beans, trimmed and cut in one-inch pieces
1/4 cup sun-dried tomato
1 (19 ounce) can chickpeas, drained and rinsed
1 (19 ounce) can black beans, drained and rinsed
1 yellow red bell pepper, stemmed, seeded, and diced (or use a red or orange one)
1 green bell pepper, stemmed, seed, and diced (or use a small zucchini)
1 cup diced sweet onion
3 1/2 tablespoons balsamic vinegar (or lemon juice with a pinch of sugar)
4 tsp.olive oil
1/2 teaspoon black pepper
1/2-3/4 cup minced fresh mixed herbs (parsley, mint, basil, savory, tarragon, chives, whatever is on hand)

Steps:

Fill a large pot with water, salt it, and bring to a boil. Add the beans and cook for 3 minutes. Drain and rinse under cold running water to stop cooking and set color. Place drained beans in a large bowl.
Meanwhile, pour 1/2 Celsius boiling water (use some of the bean cooking water) over the tomatoes and let soak for 10 minutes. Drain, reserving the soaking liquid. Chop the tomatoes and add them to the beans. Add the canned beans, peppers, and onion.
To make dressing, whisk together in a small bowl the vinegar, oil, 2 tablespoons of the soaking liquid, 1/2 teaspoons salt, and the pepper. Pour over the salad and toss to coat.
Cover and refrigerate up to 2 days. Add herbs and re-toss 5 minutes before serving.

Nutrition Facts : Calories 239.4, Fat 1.6, SaturatedFat 0.3, Sodium 323.1, Carbohydrate 45.9, Fiber 12.1, Sugar 5.9, Protein 11.9

MEDITERRANEAN BEAN SALAD

Mediterranean Bean Salad image

I was on Ediets a few years ago and this was the first recipe that I tried. It is delicious and healthy. When my husband and I sat down to our first Ediet meal,we did not know what to expect. What a great surprise and certainly made the diet easy to follow! It has great presentation and does not look nor taste like diet food. Great for vegetarians! Hope you enjoy!

Provided by Bobtail

Categories Beans

Time 10m

Yield 1 serving(s)

Number Of Ingredients 12

Ingredients

3 cups fresh spinach, chopped or torn into pieces
1 tomatoes, medium,chopped
1/2 onion, small,chopped
1/2 bell pepper, chopped
1 clove garlic, minced
1/2 cup canned low-sodium kidney beans, drained,rinsed
1/4 cup canned low sodium chickpeas, drained,rinsed
1/2 cup frozen corn
1 1/2 teaspoons olive oil
1 1/2 teaspoons balsamic vinegar
1/4 teaspoon black pepper
1 1/2 ounces shredded low-fat cheddar cheese or 1 1/2 ounces shredded nonfat cheddar cheese

Steps:

Microwave frozen corn for 2-3 minutes on high, covered.
Stir and let sit for one minute, then drain.
Combine all salad ingredients in a bowl.
Whisk olive oil, vinegar and pepper in a small bowl.
Pour dressing over salad ingredient and toss well.
Garnish with cheese before serving.

Nutrition Facts : Calories 479.4, Fat 12.3, SaturatedFat 3.2, Cholesterol 8.9, Sodium 528.2, Carbohydrate 70.4, Fiber 16.8, Sugar 9.1, Protein 28.6

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