Category: Salads

4 servings

Ingredients:
Salad:

• 8 cups mixed greens
• 1 cup tomato, diced
• 1 cup red onion, diced
• 1 cup jicama or carrot, peeled and diced
• 1 cup green bell pepper, diced
• 1 cup fresh corn kernels (about 2 large ears)
• 1 cup avocado, peeled and diced
• 1 (16-ounce) can black beans, rinsed and drained
• 1 cup (4-ounces) Monterey Jack cheese, shredded
• 1 cup baked tortilla chips, coarsely crushed

Lime-Cilantro Vinaigrette:

• 3/4 cup tomato juice
• 1/2 cup cilantro sprigs
• 1/4 cup fresh lime juice
• 1/2 teaspoon dried oregano
• 1/4 teaspoon salt
• 1/4 teaspoon ground cumin
• 1 small jalapeno pepper, halved and seeded

Preparation:

Salad:
Place 2 cups of mixed salad greens on each of 4 plates. Arrange 1/4 cup tomato,1/4 cup onion, 1/4 cup jicama, 1/4 cup bell pepper, 1/4 cup corn, 1/4 cup avocado, and one-fourth of beans in individual rows over the salad greens. Sprinkle 1/4 cup Monterey Jack cheese and 1/4 cup crushed chips over each salad. Drizzle 1/4 cup lime-cilantro vinaigrette (below) over each salad.

Lime-Cilantro Vinaigrette:
Place ingredients in a food processor or blender; process until smooth. Pour into a bowl; set aside. Yield: 1 cup (serving size: 1/4 cup).

NUTRITION FACTS

Amount Per Serving

Cals: 373 From Fat: 32%

Total Fat: 13.1g

Cholesterol: 19mg

Sodium: 741mg

Total Carb: 49.6g

Dietary Fiber: na

Sugars: na

Protein: 21g

A healthy and colorful taste of the Mediterranean

Serves 4

Ingredients:
Dressing:

• 1 1/2 tablespoon fresh basil, chopped
• 1 tablespoon fresh lemon juice
• 2 teaspoon extra virgin olive oil
• 3/4 teaspoon sugar
• 1/4 teaspoon freshly ground black pepper
• 1/4 teaspoon Dijon Mustard

Salad:

• 5 cups small red potatoes, quartered (about 1 1/2 pounds)
• 1/2 teaspoon salt
• 1/4 teaspoon freshly ground black pepper
• 1 pound medium shrimp, cooked and peeled
• 3 cups romaine lettuce, thinly sliced
• 1 cup green beans, cut into 1-inch pieces
• 1 cup yellow beans, cut into 1-inch pieces
• 1 cup red onion, thinly sliced
• 1/2 cup (2 ounces) feta cheese, crumbled
• 2 tablespoons kalamata olives, chopped, pitted

Preparation:
Dressing: Combine first six ingredients, stirring well with a wisk.

Salad: Arrange potatoes in a single layer on a microwave-safe dish; sprinkle with 1/2 teaspoon salt and 1/4 teaspoon pepper. Microwave at high 15 minutes or until potatoes are tender. Place potatoes in a large bowl.

Add shrimp and 1 tablespoon dressing to potatoes; toss gently to combine. Add remaining dressing, lettuce, beans, onion and cheese; toss gently to coat. Top each serving with 1 1/2 teaspoons kalamata olives.

NUTRITION FACTS
Serv. Size: 2 1/2 cups

Amount Per Serving

Cals: 362 From Fat: 23

Total Fat: 9.4g

Cholesterol: 185mg

Sodium: 740mg

Total Carb: 39.4g

Dietary Fiber: 5.5g

Sugars: na

Protein: 30.3g

Ingredients:

• 1 cup uncooked orzo
• 1/2 head romaine lettuce, rinsed and cored
• 8 ounces hearts of palm, sliced
• 1 pint cherry or grape tomatoes
• 3 ounces green olives, chopped
• 11/2 cups artichoke hearts, chopped
• 4 tablespoons capers
• 8 ounces mozzarella, cubed
• 1 can (15 ounces) *white beans, rinsed and drained
• 1/4 cup red wine vinegar
• 1/2 cup olive oil
• Salt and freshly ground black pepper
• 1 tablespoon dried oregano
• 1 teaspoon minced garlic

Preparation: Cook orzo according to package directions, or until al dente. Remove from heat, drain, rinse and drain again. Set aside.
Dry lettuce leaves thoroughly, and cut leaves into bite-sized pieces. Place in bowl with hearts of palm, tomatoes, olives, artichoke hearts, capers, mozzarella and beans.
Combine remaining ingredients. Drizzle over salad, reserving any leftover dressing, and toss vegetables. Serve immediately.

Notes: Cannelloni, Great Northern, or Navy beans may be used.

Serves 10-12

Ingredients:
Marinade:

• 1 cup dry white wine
• 1/2 cup white wine vinegar
• 1/4 cup fresh lemon juice
• 1 tablespoon olive oil
• 2 teaspoons sea salt
• 1 teaspoon sugar
• 1 teaspoon coriander seeds
• 1 teaspoon black peppercorns
• 1/4 teaspoon crushed red pepper
• 5 garlic cloves, peeled and sliced
• 3 bay leaves
• 2 sprigs fresh thyme

Vegetables:

• 4 quarts water
• 1 tablespoon sea salt
• 2 cups small cauliflower florets
• 1 cup (1/2-inch thick) slices carrot
• 1 cup (1-inch) cut green beans
• 2 cups coarsely chopped red onion
• 8 ounces button mushrooms, halved
• 1 tablespoon chopped fresh, flat-leaf parsley

Preparation: To prepare marinade, combine first 12 ingredients in a medium saucepan; bring to a boil. Cook until reduced to 1 cup (about 12 minutes). Let cool; discard bay leaves and thyme.
To prepare vegetables, bring water and 1 tablespoon sea salt to a boil in a Dutch oven. Add cauliflower, carrot, and beans; cook 2 minutes. Add fennel, onion, and mushrooms; cook 3 minutes. Drain; rinse with cold water. Drain. Place vegetables in a large bowl. Pour marinade over vegetables; toss well to coat. Cover and chill 4 hours. Drain; sprinkle with parsley.

Makes 6 servings

Ingredients:

• 1 can (15 ounces) Light Red Kidney beans or 1 1/2 cups cooked dry-packaged Light Red Kidney beans, rinsed, drained
• 1 can (15 ounces) Pinto beans or 1 1/2 cups cooked dry-packaged Pinto beans, rinsed, drained
• 1 can (15 ounces) Garbanzo beans or 1 1/2 cups cooked dry-packaged Garbanzo beans, rinsed, drained
• 3 cups halved cherry tomatoes
• 1 1/2 cups chopped red and yellow bell peppers
• 1/2 cup thinly sliced celery
• 1/2 cup chopped red onion
• 1/2 cup minced mint or cilantro
• 1/4 cup minced parsley
• 1/4 teaspoon pepper
• 3/4 cup citrus vinaigrette
• 1 tablespoon honey

Preparation: Mix all ingredients, except vinaigrette and honey, in a large bowl.
Mix citrus vinaigrette and honey; pour over salad and toss.

Notes: A balsamic or red wine vinaigrette may be used in place of the citrus vinaigrette.

NUTRITION FACTS
Serv. Size: about 1 1/3 cups each

Amount Per Serving

Cals: 302 From Fat: 19

Total Fat: 7g

Cholesterol: 0mg

Sodium: 952mg

Total Carb: 52g

Dietary Fiber: 13g

Sugars: na

Protein: 12g

This tangy salad keeps several days in the refrigerator. Serve with crisp French rolls for a quick lunch or supper.

Serves 6 to 8

Ingredients:

• 4 cups cooked small red, great northern or pink beans
• 3/4 cup diced green pepper
• 3/4 cup thinly sliced celery
• 3/4 cup thinly sliced onion
• 2 tablespoons chopped parsley
• 2/3 cup vegetable oil
• 1/2 cup white wine vinegar
• 1-1/2 teaspoons sugar
• 3/4 teaspoon salt
• 3/4 teaspoon garlic, minced
• freshly ground pepper, to taste
• 1 teaspoon Dijon mustard
• 1-1/2 cups slivered ham
• Tomato wedges and green pepper rings (optional)

Preparation: Whisk oil, vinegar, sugar, salt, garlic, pepper and Dijon mustard together in a small bowl. Place beans in a bowl with green pepper, celery, onion and parsley. Pour dressing over and mix to combine.
Cover and refrigerate several hours to meld flavors. Add ham at serving time. Garnish with tomato wedges and green pepper rings, if desired.

2nd Place Salad recipe at the 2000 Filer Bean Festival!

Ingredients:

• 16 ounces Garlic Flavored Vegetables & Pasta
• 1 (15-ounce) can kidney beans, rinsed and drained
• 1 cup cooked chicken, cubed
• 1/4 cup green onions, sliced
• 1/2 cup red bell pepper, chopped
• 1/2 cup black olives, sliced
• Seasoned croutons, crushed, for garnish
• 1/2 cup lemon pudding
• 1 teaspoon lemon pepper
• 1/3 cup mayonnaise
• 1/2 teaspoon ginger

Preparation: Cook frozen vegetables and pasta according to package direction until vegetables are crisp-tender. Cover, refrigerate until cool. In a large bowl, combine next five ingredients (beans through olives). In a small bowl, combine the pudding, mayonnaise, lemon pepper and ginger; blend well. Pour dressing over salad; toss gently to combine. Cover, refrigerate until ready to serve. Garnish with small handful of crushed croutons.

Ingredients:
Dressing:

• 1/4 cup fresh lime juice
• 1/2 cup fresh cilantro, chopped
• 1 teaspoon sugar
• 1 tablespoon chili powder
• 1/4 teaspoon ground cumin
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 1/2 cup olive oil

Beef:

• 1 medium onion, chopped
• 3 garlic cloves, finely chopped
• 1 to 2 fresh Serrano chilies, finely chopped
• 1 tablespoon chili powder
• 2 teaspoons ground cumin
• 2 tablespoons olive oil
• 1 1/2 pounds ground chuck
• 1 (8-ounce) can tomato sauce
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper

Salad:

• 1 (1/2-pound) firm-ripe avocado
• 1 head iceberg lettuce, thinly sliced (8 cups)
• 1 large tomato (1/2-pound), chopped
• 1/4 pound extra-sharp cheddar (1 1/2 cups), coarsely grated
• 1 (19-ounce) can black beans, drained and rinsed
• 1 (6-ounce) can sliced pitted black olives, drained

Preparation:
Whisk together lime juice, cilantro, sugar, chili powder, cumin, salt, and pepper, then add oil in a stream, whisking until emulsified.

Cook onion, garlic, chilies to taste, chili powder, and cumin in oil in a 12-inch heavy skillet over moderate heat, stirring occasionally, until onion is well softened, about 6 minutes. Add beef and cook, stirring occasionally and breaking up lumps, until meat is no longer pink, about 5 minutes, and then spoon off any excess fat from skillet. Add tomato sauce, salt, and pepper to beef and cook, stirring, until slightly thickened, about 3 minutes. Remove from heat.

Peel and pit avocado, then cut into 1/2 inch pieces.

Spread lettuce over bottom of a shallow 4-quart dish. Spoon beef mixture evenly over lettuce and continue making layers with tomatoes, cheese, beans, avocado, and olives. Drizzle dressing over salad.

Use left-over roast lamb to make this great picnic or lunch-box salad

Serves 4

Ingredients:

• 2 cups trimmed arugula
• 1 1/2 cups cubed, roasted leg of lamb (about 6 ounces)
• 1 cup yellow bell pepper, chopped
• 1/2 cup chopped fresh flat-leaf parsley
• 1/2 cup (2 ounces) cubed fresh mozzarella cheese
• 1/4 cup thinly-sliced shallots
• 2 (15-ounce) cans Great Northern or cannellini beans, rinsed and drained
• 3 tablespoons white wine vinegar
• 2 teaspoons extravirgin olive oil
• 1/4 teaspoon freshly-ground black pepper
• 1/8 teaspoon salt

Preparation: Combine first 8 ingredients in a large bowl; toss well. Combine vinegar and remaining ingredients; drizzle over salad. Toss gently to coat. Cover and chill.

Notes: One can of dark red kidney beans can be substituted for one can of the white beans to make a more colorful salad.

Serves 4

Ingredients:
Vinaigrette:

• 2 1/2 tablespoons red wine vinegar
• 2 tablespoons olive oil
• 1 teaspoon tomato paste
• 1/4 teaspoon salt
• 1/8 teaspoon black pepper
• 1 garlic clove, minced

Salad:

• 6 cups spinach (about 5 ounces), thinly sliced
• 2 cups green bell pepper strips
• 3/4 cup (3 ounces) sharp provolone cheese, diced
• 1/2 cup celery, diagonally sliced
• 1/2 cup red onion, vertically sliced
• 2 tablespoons fresh basil, chopped
• 1 tablespoon fresh parsley, chopped
• 1 (19-ounce) can cannelloni beans or other white beans, rinsed and drained
• 1 (14-ounce) can artichoke hearts, drained and quartered

Preparation: To prepare vinaigrette, combine first 6 ingredients in a small bowl; stir with a whisk.

To prepare salad, combine spinach and remaining ingredients. Drizzle with vinaigrette and toss gently.

NUTRITION FACTS
Serv. Size: 2 cups

Amount Per Serving

Cals: 343 From Fat: na

Total Fat: 13.5g

Cholesterol: 15g

Sodium: 727mg

Total Carb: 38.6g

Dietary Fiber: 6.1g

Sugars: na

Protein: 17.4g