Category: Salads

A tasty, nutritious salad that’s a snap to prepare.

Serves 8

Ingredients:

• 1-1/2 cups cooked or canned pink or red beans
• 2 cups small shell macaroni, cooked and drained
• 2 cups frozen peas and carrots, thawed and drained
• 1/2 cup sliced celery

Dressing:

• 1/4 cup low fat Italian dressing
• 1/4 cup low fat mayonnaise
• 2 tablespoons chopped parsley
• 1/2 teaspoon salt
• 1/8 teaspoon pepper

Preparation: Combine macaroni, beans, peas, carrots, and celery. Mix Italian dressing, mayonnaise, parsley, salt, and pepper; toss with the macaroni mixture. Mix well.

NUTRITION FACTS

Amount Per Serving

Cals: 136 From Fat: 18%

Total Fat: 2.8g

Cholesterol: na

Sodium: 428mg

Total Carb: 23.3g

Dietary Fiber: 2.86

Sugars: na

Protein: 5.5g

Fast and flavorful!

Serves 4

Ingredients:

• 1 cup cucumber, chopped and seeded
• 1/2 cup mango, chopped
• 1/2 cup canned black beans, rinsed and drained
• 2 tablespoons jalapeno pepper, minced, seeded
• 1 tablespoon fresh cilantro, chopped
• 2 tablespoons fresh lime juice
• 1 tablespoon fresh orange juice
• 1/2 teaspoon salt

Preparation: Combine all ingredients in a bowl, stirring gently. Let stand 15 minutes before serving.

NUTRITION FACTS

Amount Per Serving

Cals: 39 From Fat: 3

Total Fat: .1g

Cholesterol: 0mg

Sodium: 422mg

Total Carb: 9.7g

Dietary Fiber: 2.1g

Sugars:

Protein: 1.6g

Serves 8

Ingredients:

• 1 1/2 pounds green beans, trimmed
• 3 ears corn, husked
• 1 tablespoon, plus 1/2 cup olive oil
• 1 1/2 cups cherry tomatoes (about 9 ounces), halved
• 1/3 cup (packed) fresh basil, thinly-sliced
• 1 large shallot, chopped
• 3 tablespoons white wine vinegar

Preparation: Cook green beans in large pot of boiling salted water until just crisp-tender, about 4 minutes. Drain; rinse with cold water and drain again. Pat dry.

Prepare barbecue (medium heat). Brush corn with 1 tablespoon oil. Sprinkle with salt and pepper. Grill until browned in spots, turning occasionally, about 10 minutes. Cool corn.

Cut kernels off cobs (generous 2 cups). Place kernels in large bowl. Add beans and tomatoes. Mix basil, shallot and vinegar in medium bowl. Gradually whisk in 1/2 cup oil. Season with salt and pepper. Add dressing to salad and toss.

Notes: Beans can be prepared 1 day ahead if desired; wrap and chill.

Serves 8

Ingredients:

• 2 1/4 pounds green beans, trimmed
• 4 medium tomatoes, quartered
• 1 1/2 tablespoons dark brown sugar
• 1 large garlic clove, chopped
• 1 tablespoon fresh ginger, chopped and peeled
• 1 teaspoon ground cumin
• 1/2 teaspoon serrano chile, chopped seeded

Preparation: Cook beans in large pot of boiling salted water until crisp-tender, about 6 minutes. Drain; rinse with cold water and drain again. Pat dry.

Chop tomatoes in processor using on/off turns. Add brown sugar, garlic, ginger, cumin, and chile. Process until almost smooth. Pour tomato mixture over beans; toss to coat. Cover and refrigerate until cold, about 4 hours. Season to taste with salt and pepper. Arrange beans on large platter and serve.

Notes: Beans can be made 1 day ahead. Wrap in paper towels and store in resealable plastic bags; refrigerate.

Serves 6

Ingredients:

• 2 pounds green beans, trimmed
• 3 bacon slices
• 2 tablespoons finely-chopped shallots
• 1/4 cup red wine vinegar
• 1 tablespoon honey
• 1 tablespoon Dijon mustard
• 1/2 teaspoon freshly-ground black pepper
• 1/4 teaspoon kosher salt

Preparation: Cook beans in boiling water 5 minutes. Drain and plunge beans into ice water; drain. Place beans in a large bowl.
Cook bacon in a large nonstick skillet over medium heat until crisp. Remove bacon from pan, reserving 1 teaspoon drippings in pan. Crumble bacon; set aside. Add shallots to drippings in pan; cook 1 1/2 minutes, stirring frequently. Add vinegar; cook 20 seconds, scraping pan to loosen browned bits. Drizzle mixture over beans.
Combine honey, mustard, pepper, and salt, stirring with a whisk. Pour over green bean mixture; toss to coat. Sprinkle with crumbled bacon.

Serves 4

Ingredients:

• 1 1/2 pounds small red potatoes
• 2 cups (1-inch) cut green beans (about 3/4 pound)
• 2/3 cup low-fat mayonnaise
• 2 tablespoons whole-grain Dijon mustard
• 2 tablespoons rice vinegar
• 1 tablespoon fresh lime juice
• 1 teaspoon honey
• 1/8 teaspoon freshly-ground black pepper
• Dash of salt
• 1 garlic clove, minced
• 1/2 cup finely-chopped red onion
• 1/4 cup chopped fresh basil

Preparation: Place potatoes in a large saucepan, cover with water. Bring to a boil. Reduce heat; simmer 20 minutes or until tender. Remove potatoes with a slotted spoon; place on a cutting board. Let cool to room temperature. Add beans to simmering potato cooking water; cook 3 minutes or until crisp-tender. Drain; let cool slightly. Cut potatoes into quarter.
Combine mayonnaise and next 7 ingredients (through garlic) in a large bowl, stirring with a whisk. Add potatoes, beans, onion, and basil; toss gently to combine.

Serves 4

Ingredients:

• 6 cups salad greens 2 cups diced tomato
• 1 cup diced cucumber
• 1/2 cup fresh basil, thinly sliced
• 1/3 cup crumbled feta cheese
• 1/3 cup chopped green bell pepper
• 1/4 cup thinly sliced green onions
• 1 (16-ounce) can *white beans, rinsed and drained

Dressing:

• 3 tablespoons tomato juice
• 2 tablespoons red wine vinegar
• 1 tablespoon extra-virgin olive oil
• 1 teaspoon sugar
• 1 teaspoon Worcestershire sauce
• 1/4 teaspoon salt
• 1/4 teaspoon coarsely ground black pepper
• 1 garlic clove, minced

Preparation: Combine salad greens and remaining ingredients in a large bowl. In a small bowl, whisk salad dressing ingredients together.
Add dressing to salad mixture, tossing gently to combine. Serve immediately.

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

Serves 6

Ingredients:

• 1 cup dry chickpeas
• 1 cup dry Great Northern or Navy beans (or other white beans)
• 1 cup cranberry beans
• 1 cup dry black-eyed peas
• 1 cup dry green lentils
• 1 cup dry barley
• 1 carrot, peeled
• 1 stalk celery, rinsed
• 1 onion, peeled
• 1 bouquet garni (1 sprig rosemary, 2 whole peeled cloves garlic, 2 sprigs thyme, wrapped and tied in cheesecloth)
• 2 1/2 teaspoons salt
• 2 tablespoons extra virgin olive oil, plus 1/3 cup for dressing
• 3 tablespoons red wine vinegar
• 1 teaspoon horseradish
• 2 bunches fresh scallions, rinsed and cut into 1/2-inch slices (white and light green portions only)
• Freshly ground black pepper to taste

Preparation: In separate pots or bowls, soak the chickpeas, Great Northern or Navy beans and cranberry beans and black-eyed peas in plenty of water overnight. Soak lentils and barley separately for 2 hours.

Fill a big pot two-thirds full with water. Add the carrot, celery, onion and the bouquet garni; place on high heat. When water boils, reduce heat and simmer for 20 minutes. Stir in the cranberry beans and chickpeas, then in 10 minute intervals, the Great Northern or Navy beans, black-eyed peas, the barley, and finally, the lentils. Cook until beans are cooked but not mushy, about 20 minutes more.

Strain beans through a colander; pick out and discard vegetables and bouquet garni, and spread beans out to cool on a sheet pan. Drizzle 2 tablespoons of olive oil over them and stir to coat.

In a bowl, dissolve the remaining salt in the red wine vinegar with a whisk.

Add the grated horseradish and the 1/3 cup olive oil and beat with a whisk until the dressing is emulsified.
In a large bowl, mix the beans with the vinaigrette and scallions. Finish the salad with a generous amount of freshly ground black pepper.

Ingredients:

• 1 (17-ounce) can whole kernal corm (or 2 cans baby corn), rinsed and drained
• 1 (8-ounce) can kidney beans, drained
• 1 (8-ounce) can garbanzo beans, rinsed and drained
• 1 cup celery, chopped
• 1 cup medium chunky salsa dip
• 1/3 cup red onion, chopped
• 1 (8-ounce) can ripe black olives, sliced

Dressing:

• 1/4 cup red wine vinegar
• 2 tablespoons sugar
• 2 tablespoons olive oil
• 3/4 teaspoon salt
• 1/4 teaspoon pepper

Preparation: Toss all ingredients and refrigerate for 30 minutes before serving.

NUTRITION FACTS

Amount Per Serving

Cals: 1210 From Fat: 29.4

Total Fat: 41g

Cholesterol: 0mg

Sodium: 1760mg

Total Carb: 175g

Dietary Fiber: 43g

Sugars: na

Protein: 45g

Ingredients:

• 1 can corn, drained
• 1 can black beans, rinsed and drained
• 1 can French-cut green beans, drained
• 1 can blackeyed peas, rinsed and drained
• 1 can pinto beans, rinsed and drained
• 1 can red beans, rinsed and drained
• 1 medium onion, chopped
• 1 green pepper, chopped

Dressing:

• 1/2 cup Balsamic or wine vinegar
• 1/2 cup olive oil

Preparation: Add dressing and allow to marinade for a couple of hours before serving.

Dressing:
Spice to taste with garlic salt, oregano, basil, rosemary and anise.

Use as much or as little dressing as you wish on the salad. The unused dressing will keep.

Notes: You can use any sized cans you wish as long as the sizes are equal.