Fruit and Veggies: More Matters
January 15, 2008
Fruit and Veggies: More Matters is a current nutrition theme being promoted by the Produce for Better Health Foundation.
Both these recipes -- Simple White Bean Salad and Marinated Black Bean Salad -- fit nicely within that theme. They feature great combinations of veggies with a simple, low fat dressing. They are easy recipes and could be used either for lunch or dinner.
I served the Simple White Bean Salad for a workshop I presented to the Mandan Child Nutrition staff in late August. I doubled the recipe and 35 ladies and one gentleman sampled it. They liked it! There was only one cup left at the bottom of the serving bowl when they finished.
I had gone to the farmers market and purchased home grown tomatoes. As far as I am concerned, those flavorful tomatoes are a wonderful and essential part of the salad. All of the other ingredients are okay, but the tomatoes just provide the finishing touch! If you dont have fresh, ripe tomatoes, use drained, canned tomatoes. They will have better flavor in the winter than most of the fresh ones available in the store.
The Child Nutrition staff suggested the additional ingredients. They also agreed that it would be wise to add 1 tablespoon of Splenda. Try the salad and add the second tablespoon if needed. Splenda has more sweetening power than regular sugar. Since this recipe uses canned beans, I left out the additional salt in the dressing.
The Marinated Black Bean Salad is one that I published many years ago for large quantity cooking but had not cut it down to home size. This one can be used a salad or a vegetarian main dish because the combination of rice and beans offers a complete protein. The serving size would need to be increased to a cup or more to provide a main dish serving.
When you need to bring a dish to a shared meal or potluck remember to bring one of these easy bean salads. Bean Appe`tit!
To learn more about the Produce for Better Health Foundation, visit www.fruitsandveggiesmorematters.org
P.S. I am looking for other bean salad recipes to use in future columns and add to The Bean Cookbook. Please email or fax your favorites to email@example.com or 218-334-6360. Thanks.
Simple White Bean Salad
This recipe makes 8 ½-cup servings.
(From Diabetes Forecast 7/07)
" 2 cans white beans (navy, cannellini, great northern)
" 3 4 green onions, minced
" 1 large peeled tomato, cubed
" ½ sweet red pepper, chopped
" ½ sweet yellow pepper, chopped
" 2 tablespoons olive oil
" 4 tablespoons balsamic vinegar
" 1 - 2 tablespoons Splenda or sugar
" ½ teaspoon Dijon mustard
1. Drain and rinse beans. Pour into a 3 quart bowl.
2. Add remaining vegetables.
3. Combine dressing ingredients with 1 tablespoon of Spenda or sugar in a small bowl with a whisk or fork. Pour over beans and vegetables. Stir thoroughly to combine. Taste test and add second tablespoon of sweetener if desired.
4. Serve in a salad bowl. Store leftovers covered in the refrigerator.
5. Additional optional ingredients: Jalapeno peppers, celery, cucumbers, more onion.
Marinated Black Bean Salad
Nutrition Note: This recipe makes 10 ½-cup servings. Each serving has 167 calories, 5.8 gm fat (32%), 24 gm
carbohydrates (58%), 3.4 gm protein (10%), 0 mg cholesterol, 3 gm fiber, 247 mg sodium
" 1 15.5-ounce can black beans
" 1 ½ cups cooked brown rice (1/2 c. dry)
" 2 tablespoons onion, chopped
" 1 ½ cups broccoli, chopped Dressing:
" 2 tablespoons canola or olive oil
" 2 tablespoons red wine vinegar
" ¾ teaspoon dry thyme
" ¼ teaspoon garlic powder
" 1 ½ teaspoons parsley flakes, dried
" ¼ teaspoon black pepper
1. Drain and rinse black beans. Add brown rice, onion and broccoli. Gently mix.
2. In a small bowl, mix remaining ingredients for dressing.
3. Add dressing to bean mixture. Mix gently.
4. Refrigerate to allow flavor to develop. Serve chilled.