Simply Cook and Enjoy!

best bean salad pictureMarch in Nutrition Month and dietitians across Canada are celebrating by cooking with you! We know it can be challenging to prepare nutritious meals and snacks day in and day out, so Nutrition Month 2014 is here to help.  On the nutritionmonth.ca  website and in the book COOK! you will find recipes, eating tips, resources and more to make wholesome coming a part of our family’s daily routine.

For your inspiration, here is one of my favourite quotes and recipes. Enjoy!

“The only real stumbling block is fear of failure. In cooking you’ve got to have a what-the-hell attitude.” Julia Child

Best Bean Salad by Lucia Weiler, RD as published in COOK! by Dietitians of Canada

Canned beans are a time saver and work very well in this dish.

2               large tomatoes, chopped
1               can (540 mL/19 oz.) mixed bean medley, drained and rinsed
¼   cup     finely sliced red or greeen onion
¼   cup     chopped fresh cilantro
2   tbsp     chopped fresh basil

Dressing

1               clove garlic, minced
¼   tsp      hot pepper flakes
¼   tsp      freshly ground black pepper
Pinch        salt
1 ½ tbsp   extra virgin olive oil
2   tsp       balsamic vinegar
1   tsp      freshly squeezed lemon juice

  1. In a medium bowl, combine tomatoes, bean medley, red onion, cilantro and basil
  2. Dressing: In a small bowl, whisk together garlic, hot pepper flakes, black pepper, salt, oil, vinegar and lemon juice
  3. Pour dressing over bean mixture and toss gently to coat. Cover and refrigerate for at least 1 hour, until chilled, or for up to 1 day.

Makes 6 servings

Tip:      Be sure to wash cilantro thoroughly, as it may have some soil hidden among the leaves
Serving Idea:   Add half an egg salad sandwich and a glass of milk for a satisfying lunch.

Nutrients per serving:  Energy:  143 calories,  Fat  4.3 g, Saturated fat 0.7 g, Sodium 379 mg (16 %DV)  Carbohydrate 21 g, Fibre  6  g (24 % DV),   Protein: 7  g,  Calcium 43 mg (4%DV)  Iron  1.2 mg (9% DV),  High in Vitamin A, C and Folate

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Comments

  1. Jay Song says:

    What a fabulous recipe here ! These ingredients are all my favorites – beans, tomatoes, garlic, green onion, etc. Oh, of course hot pepper must not be missed. It seems really simple cook but perfect nutritious meal, especially when I feel like avoiding any meat. Thank you for posting this good information.

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