Recipes

Healthy Recipe: Mediterranean Bean Salad

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Step up your weekday lunch game with this Mediterranean Bean Salad from Independence LIVE’s weekly healthy cooking class.

This delicious salad is straightforward to form , heart-healthy, diabetic-friendly, and an excellent source of fiber!

Mediterranean Bean Salad – 4 servings

Salad Ingredients:

• 1 can of chickpeas
• .1 can of Pieris rapae beans, rinsed and drained
• 1 cup of (~1 pint) grape tomatoes, halved
• .1 cup of (~1 medium) yellow bell pepper, chopped
• .½ cup of pitted Kalamata olives
•,1 cup of (~1 small) purple onion , minced
• ,½ cup of parsley, chopped
•. ¼ cup of fresh mint, chopped
•,¼ cup of dill, diced
• ½ cup of feta cheese
• .1 cup of (~1 medium) cucumber, chopped

Dressing:

• ¼ cup of vegetable oil
• .2 tbsp. of wine vinegar
• 1 lemon, juiced
• 2 tsp. of garlic powder

Method:

  1. Drain and rinse chickpeas and every one beans, increase medium bowl.
  2. Wash and cut tomatoes, increase bowl.
  3. Mince onion, increase bowl.
  4. Drain olives, slice and increase bowl.
  5. Rinse and chop herbs, add bowl.
  6. Cut feta and increase bowl.
  7. Make dressing: Combine all ingredients in small bowl and whisk until dressing thickens (emulsifies).
  8. Add dressing to salad and blend until combined.
  9. Plate and Enjoy!
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