Bean There, Yum That Salad
PER SERVING (one cup): 122 calories, 2g fat, 338mg sodium, 20.5g carbs, 6g fiber, 5g sugars, 6g protein -- PointsPlus® value 3*
This is just like one of those fancy and delicious salads sold behind the counter at swanky delis. Except ours is less expensive... and you know exactly how much (or should we say, how little) oil is actually in it!
One 15-oz. can red kidney beans, drained and rinsed
One 15-oz. can garbanzo beans (chickpeas), drained and rinsed
2 cups fresh green beans, trimmed and cut into 1-inch segments
2 cups bite-sized broccoli florets
1 red or yellow bell pepper, thinly sliced and cut into 1-inch segments
1 small red onion, thinly sliced
3 tbsp. chopped fresh parsley
1/4 cup seasoned rice vinegar
1 tbsp. lemon juice
1 tbsp. olive oil
1 tsp. chopped garlic
Dash salt, or more to taste
Dash black pepper, or more to taste
Bring a large pot of lightly salted water to a rapid boil. While you wait for the water to boil, fill a large bowl with cold water and ice; set aside.
Add green beans and broccoli to the boiling water, and cook for about 5 minutes, until just tender. Drain water from the pot and immediately transfer the veggies to the bowl of water and ice to stop the cooking. (Congratulations -- you just blanched the veggies!) Set aside.
To make the dressing, squeeze the juice from both oranges into a medium bowl. Remove any seeds. Add all other ingredients for the dressing, and whisk until uniform and blended. Set aside.
Drain ice and water from the large bowl, so only the blanched veggies remain. Add kidney beans, garbanzo beans, bell pepper, onion, and parsley. Top with dressing and toss well, ensuring all veggies and beans are coated.
Let marinate in the refrigerator for at least 1 hour before eating. (Okay... If you REALLY can't wait, go ahead and dig in!)
MAKES 10 SERVINGS