Mediterranean Bean Salad

Mediterranean Diet - Diet and Healthy

This is an easy, healthy salad that is a great side dish to BBQ chicken, beef or fish! It can also be easily adapted to a Tex-Mex style by changing the lemon to lime, parsley to cilantro and adding ground cumin and/or chili powder! Be sure to add the lemon zest (or lime zest) as this really adds a ZING to the salad!

Brief

Prep 20 mins

Additional: 2hrs

Total: 2hrs20 mins

Servings: 4

Yield: 4 servings

Mediterranean Bean Salad

Ingredients

1 (15.5 ounce) can garbanzo beans

drained

1 (15 ounce) can kidney beans

drained

1 lemon

zested and juiced

1 medium tomato

chopped

¼ cup chopped red onion

½ cup chopped fresh parsley

1 teaspoon capers

rinsed and drained

3 tablespoons extra virgin olive oil

½ teaspoon salt

or to taste

Insalata Caprese II

Diet and Healthy

Directions

Step 1

In a large bowl stir together the garbanzo beans kidney beans lemon juice and zest tomato onion parsley capers olive oil and salt. Cover and refrigerate for about 2 hours stirring occasionally before serving.

Nutritional Information

Mediterranean Bean Salad

Servings Per Recipe:4

Calories: 328.9

% Daily Value *

Protein: 12.1g 24%

Carbohydrates: 46.6g 15%

Dietary Fiber: 13.4g 54%

Sugars: 1.3g

Fat: 12g 19%

Saturated Fat: 1.6g 8%

Vitamin A Iu: 923.7IU 19%

Niacin Equivalents: 1.5mg 12%

Vitamin B6: 0.6mg 37%

Vitamin C: 39.7mg 66%

Folate: 93.8mcg 23%

Calcium: 100.3mg 10%

Iron: 3.7mg 21%

Magnesium: 43.6mg 16%

Potassium: 358.5mg 10%

Sodium: 874.1mg 35%

Thiamin: 0.2mg 18%

Calories From Fat: 108

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

**Nutrient information is not available for all ingredients. Amount is based on available nutrient data.

(-)Nutrition information is provided for reference only. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.

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