Fit Life: Packing flavor in food with less salt

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SPRINGFIELD, Mo. Mediterranean Bean Salad
Courtesy: Dietician Lindsay Sparks of Mercy hospital
Yield: 8 servings
Serving size: about 2/3 cup

1 (15 oz) can garbanzo beans, rinsed and drained
1 (15 oz) can butter beans, rinsed and drained
1 (15 oz) can dark red kidney beans, rinsed and drained
½ small red onion, chopped fine
1 celery stalk, chopped fine
¼ cup basil, chopped fine (1 tbsp dried basil may be substituted)
1 cup grape tomatoes, sliced in half
1 tbsp fresh rosemary, chopped fine
1/2 cup chopped fresh parsley

3 tbsp extra virgin olive oil
1 tbsp apple cider vinegar
Juice of 1 lemon
½ tbsp Italian seasoning
Salt and pepper to taste

1. In a large bowl, combine beans. Mix in onion, celery, garlic, parsley, basil, and rosemary, adding tomatoes last to keep them from breaking apart.

2. In a separate mixing bowl, whisk together dressing ingredients.
3. Chill for 1 hour to allow beans to absorb flavor of dressing. Toss gently before serving. Can be stored in fridge for up to 3 days.

Nutrition Information per serving

Calories 214
Protein 11 grams
Carbohydrates 32 grams
Added Sugar 0 grams
Total Fat 6 grams
Saturated Fat 1 gram
Cholesterol 0 milligrams
Fiber 9 grams
Sodium 226 milligrams

Source: Adapted from American Institute for Cancer Research