New bean, tomato and olive salad
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- Prep Time10 min
- Total Time10 min
- Makes4 to 6 main course servings
Ingredients
540-mL can red or white kidney beans, or chickpeas, or 2 cups cooked beans
2 ripe but firm tomatoes
1/3 cup thickly sliced stuffed green or black pitted olives
4 green onions, thinly sliced
1/4 cup Italian or vinaigrette salad dressing
Instructions
Pour beans into a sieve or colander. Rinse under cold running water and drain well. Place in a large salad bowl. Without seeding, coarsely chop tomatoes into 1/2-inch (1-cm) pieces. Then, add to beans along with olives and onions. Toss gently.
Pour in 1/4 cup dressing and gently toss again until vegetables are coated. Taste and add more dressing and pinches of salt and pepper to suit your taste. Serve right away or refrigerate. Tomatoes will soften if stored longer than 1 day.
Nutrition (per serving)
Calories 121, Protein 7g, Carbohydrates 19.9g, Fat 2.2g.
Here's a high-protein salad to make in under 10 minutes and it won't wilt when toted to the office. Check the frozen food section in your supermarket for new bags of cooked beans. They have a marvelous firm texture and full flavor.
