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Bean Salads for all Phases

These bean salads can be eaten for lunch or as a side dish or even a main dish for dinner. Most of them are also good for taking to potlucks.

To reduce the side effects of gas, and also to reduce sodium, always rinse and drain canned beans, and rinse home-cooked beans.

Kidney Bean Salad

From a forum.

1 15-oz can of kidney beans, rinsed and drained
1 large cucumber, peeled and diced
1 large tomato, diced
1 small onion, cut in half and sliced

½ chopped bell pepper (optional)
1/4 to 1/2 cup of regular mayonnaise
Salt and pepper to taste

Mix all ingredients together in a Tupperware-type bowl and seal. Chill for at least 1 hour. Will last for 3 days in refrigerator.

Garbanzo (Chick Pea) Salad

Two servings. From the F-Plan Diet.

1 can (15 ounces) Chick Peas, drained

2 to 4 green onions, sliced or diced

8 cherry tomatoes, halved

1/2 cup chopped green pepper

2 tablespoons minced parsley

2 tablespoons Italian dressing (low sugar or sugar free)

Combine all ingredients; toss to blend.

Chick Pea Salad

2 cups (1 can) chick-peas, rinsed and drained

1/2 cup finely chopped onion

1/2 cup parsley, finely chopped

2 cloves garlic, minced

1/3 cup lemon juice

1/3 cup olive oil

Salt and pepper to taste

Place washed and drained chick-peas in a small bowl. Combine remaining ingredients in a jar with tight lid and shake well. Just before serving, pour over chick-peas and toss.

Mediterranean Garbanzo Salad

Makes 5 cups. From can label on Progresso Chick Peas.

1 1/2 cups coarsely chopped tomatoes

1 1/2 cups coarsely chopped cucumber

1 cup cubed mozzarella cheese

1/2 cup slices ripe olives

1 can (15-ounces) Progresso Chick Peas, rinsed and drained

1/4 teaspoon dried basil leaves

In large bowl, combine all ingredients; toss gently.

White Bean and Rosemary Salad

Four servings.

2 16-ounce cans of Cannellini or other white beans, drained and rinsed

1/4 to 1/3 cup chopped red onion

2 tablespoons chopped fresh rosemary*

1 to 2 tablespoons olive oil

3 tablespoons balsamic vinegar

Salt to taste (about 1/2 teaspoon)

Black pepper to taste (about 1/4 teaspoon)

Combine all ingredients in a medium bowl. Chill if desired, and bring to room temperature before serving.

*Can use 1 to 2 teaspoons dried, but fresh is better.

White Bean and Parsley Salad

Four servings. From a diabetic Web site.

1 can cannelini beans, rinsed and drained

1/2 cup minced green onions

1/2 cup minced Italian parsley

1/4 cup minced celery

2 tablespoons balsamic vinegar

1 tablespoon olive oil

Fresh ground pepper

Combine all ingredients in a salad bowl and refrigerate for several hours. Serve cold or bring to room temperature before serving.

White Bean Salad

Three servings. This is an easy bean salad you can make the night before and take to work, or serve as a side dish.

1 can Cannelini or other white beans rinsed and drained

1 tablespoon red pepper, chopped fine

1 tablespoon fresh parsley, chopped fine

1/4 cup diced tomato

1 tablespoon red onion, chopped fine

1 teaspoon extra-virgin olive oil

1 tablespoon balsamic vinegar

1 teaspoon herb and spice blend

Rinse and drain the beans in a strainer (be sure to drain well). Whisk oil, vinegar, and herb blend in a large bowl. Add remaining ingredients and stir to mix.

You can substitute other types of beans and chopped veggies to make variations of this recipe.

Chicken and White Bean Salad

Two servings.

Salad:

8 oz skinless, boneless chicken breast, steamed or cooked without any added fat

1 can (15 oz) cannellini (white kidney) beans, drained and rinsed

1/2 sweet red bell pepper (medium size), minced

1 clove fresh garlic, minced

Dressing:

1/2 tablespoon olive oil

2 tablespoons balsamic vinegar

1/2 teaspoon lemon juice

1/4 teaspoon oregano

1/8 teaspoon salt

1/8 teaspoon pepper

Chop or shred chicken and place in a large bowl. Add beans, red pepper, and garlic; stir to blend. Mix remaining ingredients together, and pour over chicken and beans. Mix thoroughly. Served chilled or at room temperature.

Tuna And White Bean Salad 1

Serves 2 to 3. From www.italianfoodforever.com: You can either use dried beans you first soak and cook, or to make things easier use good quality canned beans. If you keep canned tuna and beans in your pantry, you can easily put this dish together in just a few minutes at any time.

2 cups cooked cannellini beans or 1 (16 oz.) can good quality cannellini beans

1 (6 oz.) can oil packed tuna

1/2 small onion, sliced very thin

1 stalk celery, sliced

1/4 cup pitted and sliced black olives

Dressing:

Juice of 1 medium lemon

1/4 cup olive oil

Salt and pepper

2 tablespoons parsley, chopped

Mix together the dressing ingredients. Rinse and drain the beans. Place the beans, onion, celery and olives in a bowl. Rinse and drain the tuna, and lightly crumble it into the bowl with the beans.

Pour the dressing over the bean mixture and toss, being careful not to break up the tuna too much. Place on individual plates and serve with a side of tomato wedges or cherry tomatoes.

*Note: A bottled oil and vinegar dressing could be used. Check ingredient list and choose one that doesn’t have any added sugars of any kind. You can add chopped parsley to the bottled dressing.

Tuna and White Bean Salad 2

From http://www.foodnetwork.com.

16 ounces great northern beans (the brand in a jar, not a can, yields best results)

1/2 red pepper, diced (about 1/2 cup)

1/4 cup thinly sliced scallions (use all the white part and some green)

1 can white albacore tuna, rinsed and drained

1/2 cup loosely packed, roughly chopped parsley

1 tablespoon extra-virgin olive oil

5 tablespoons lemon juice

1/2 teaspoon coarse-grained salt (regular will work)

Coarsely ground black pepper

Place all ingredients in a large salad bowl. Taste and adjust seasonings with lemon juice, salt, and pepper as needed.

Variations:

·   Substitute canellini beans or garbanzo beans (chick peas).

·   You can use a good vinegar instead of the lemon juice (a herb-flavored vinegar or red wine vinegar).

·   You can omit the parsley if desired (but it’s good for you!).

·   You could add some crushed garlic (from a jar is okay).

·   You could add your favorite herbs, dried or fresh.

Tuna and White Bean Salad 3

Six servings.

1 cup diced cucumber (peeled and seeded)

1/2 cup chopped fresh flat leaf parsley

1/2 cup thinly sliced red onion

Juice of 2 lemons

2 tablespoons extra virgin olive oil

1 teaspoon salt

1/2 teaspoon pepper

2 cans cannellini beans, drained and rinsed

2 cans water-packed albacore tuna, drained

1 small jar (2 oz) drained diced pimentos (or 1/4 cup diced red pepper)

8 cups mixed greens or romaine lettuce

Combine all ingredients, except greens, in a large bowl; toss to coat and let stand 15 minutes. Just before serving, arrange greens on plates and top with salad.

Green Bean and Squash Salad

Four servings.

1 cup fresh green beans

6 fresh plum tomatoes, sliced

8 ounces part-skim milk mozzarella cheese, cut into 1/2-inch cubes

pinch coarse black pepper

1/2 cup Newman's Own Parmesan & Roasted Garlic

1 cup yellow squash, cut into slices

1/3 cup fresh basil, chopped

Combine all the ingredients in a large salad bowl. Cover. Place in refrigerator to cool for at least 1 hour.

Broccoli and Cannellini Bean Salad

Makes 3 cups. Good lunch salad.

1 1/2 cups coarsely chopped broccoli florets

2 tablespoons red wine vinegar

2 teaspoons extra virgin olive oil

1/4 teaspoon pepper

1/3 teaspoon salt

1 garlic clove, minced (or use 1/2 teaspoon from jar)

1/4 cup finely chopped bottled roasted red bell pepper (or a 2-oz jar chopped pimento)

1/4 cup finely chopped red onion

1 (15 ounce) can cannellini beans (or other white beans) rinsed and drained

Lettuce leaves (optional)

Steam broccoli, covered, three minutes or until tender-crisp. Set aside. Combine vinegar, oil, pepper, salt, and garlic in a medium bowl; stir well. Add broccoli, red pepper, onion, and beans; toss gently. Serve on lettuce-lined plates, if desired.

Black-and-White Bean Salad

1 can canned white beans, drained and rinsed

1 can canned black beans, drained and rinsed

2 large fresh, ripe tomatoes, diced

1 medium onion, diced

2 medium celery stalks, diced

2 tablespoons white wine vinegar

1/4 cup Italian parsley, minced

1/4 teaspoon table salt, or to taste

1/4 teaspoon black pepper, or to taste

Optional: 1 to 2 tablespoons tiny, firm capers (nonpareil)

Combine beans, tomato, onion, and celery in a large bowl. Gently stir in vinegar and sprinkle with parsley; season to taste with salt and pepper.

Black Bean Salad 1

1 can black beans, drained and rinsed
1 Roma tomato, chopped
1/2 cup finely chopped red onion
2 garlic cloves, crushed
Salt
Fresh lime juice from 1/2 of a lime
Crushed red pepper flakes - use as much or as little as you like
Chopped cilantro (use as much as you like)

Combine all ingredients in a bowl and chill for at least an hour or overnight.

Black Bean Salad 3

Phase 1. Eight servings. From Susan Lark.

2 tablespoons chopped cilantro (fresh)

2 tablespoons chopped parsley (fresh)

1/2 tablespoon lime juice

1/2 tablespoon black pepper

1 can black beans, rinsed and drained

2 to 3 tomatoes, diced

1 avocado, diced

3 tablespoons diced or slied green onions

5 cups mixed greens

In a large bowl, whisk cilantro, parsley, lime juice, and pepper. Add beans, tomatoes, avocado, and onions and mix well. Cover and refrigerate for 2-3 hours.

Divide mixed greens into eight servings. Place equal amounts of black been mixture on top of the greens and serve.

Italian-Style Bean Salad with Kale

From www.vegparadise.com.

1 pound dry cannellini beans (or 2 1/2 cups canned, drained cannellini beans or navy beans)

2 bunches fresh kale

2 bunches fresh radishes

1 bunch green onions

Bottled Italian salad dressing (with no added sugars)

Rinse and soak beans overnight. Drain the next morning, cover with fresh water, and cook until tender, but still firm.

If using canned beans, drain well and rinse slightly, measuring out two and a half cups.

Wash kale, trim from ribs, and steam or microwave briefly, then cool immediately in ice bath or under cold running water. Drain well. Dice kale (about two cups' worth) and add to cooked beans.

Wash and trim radishes, then dice (you should have about one cup). Add to beans and kale. Wash and clean green onions, then cut into small slices (you should have about a half-cup). Add to beans, kale, and radishes.

Add about a cup of the bottled Italian salad dressing, or to taste. For more zing, a splash or two of cider vinegar is nice.

If your herb garden is flourishing, diced basil and oregano are excellent in this! Cover and refrigerate overnight, to allow flavors to blend. This should make eight servings, about two-thirds of a cup each.

Marinated Fresh Green Bean Salad

Six servings.

1 lb. fresh green beans

1 small jar (2 oz size) sliced pimento, drained

1 medium tomato, chopped

1/2 cup chopped green pepper

1/2 cup Italian salad dressing (with no added sugars)

1/4 cup chopped fresh parsley

1/4 teaspoon freshly ground pepper

Remove strings from green beans; wash thoroughly. Cut each bean lengthwise into 4 strips. Place in a steaming rack over boiling water. Cover and steam 5 minutes or until crisp-tender. Cool completely.

Combine beans, pimento, tomato and green pepper in a shallow container. Combine salad dressing, parsley, and pepper; stir well. Pour over bean mixture. Cover and refrigerate overnight.

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