Tomato-Bean Salad Supreme
Recipe from
Better Homes and Gardens
For this low-fat, high0fiber salad, choose any variety of canned beans, such as red kidney, cannellini, or Great Northern.
Servings:
Makes 4 main-dish servings.
Prep Time:
20 mins
Total Time:
50 mins
Ingredients
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1 15-ounce cangarbanzo beans, rinsed and drainedsee savings
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1 15-ounce canblack beans, rinsed and drainedsee savings
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3 mediumtomatoes, seeded and chopped (1-1/2 cups)see savings
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1/4 cupsnipped fresh basilsee savings
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1/4 cupsnipped fresh oreganosee savings
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2green onions, sliced (1/4 cup)see savings
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1 clovegarlic, minced, or 1/2 teaspoon bottled minced garlicsee savings
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1/2 teaspoonsaltsee savings
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1/4 teaspoonpeppersee savings
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Romaine lettuce leaves (optional)see savings
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Directions
1.
In a medium bowl, combine garbanzo beans, black beans, tomato, basil, oregano, green onion, garlic, salt, and pepper.
2.
Let stand at room temperature for 30 minutes to 2 hours to allow the flavors to blend. To serve, if desired,line individual serving plates with romaine leaves; top with the bean mixture. Makes 4 main-dish servings.
Dietary Exchanges
2 starch, 1 vegetable, 1/2 very lean meat.
Test Kitchen Tip
Using canned beans in recipes can save you time, but they also can contribute sodium to your diet. A simple solution to this salty situation is to rinse the beans in a colander under running water and let them drain. You'll have great-tasting beans without the salty liquid that comes with them.
Nutrition information
Per serving: Calories 185, Total Fat 2 g, Saturated Fat 0 g, Cholesterol 0 mg, Sodium 884 mg, Carbohydrate 35 g, Fiber 11 g, Protein 13 g.
Percent Daily Values are based on a 2,000 calorie diet
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