This bean and potato dish can be doubled and served as a complete vegan (plant-based) meal. This dish is versatile and can be modified according to whatever beans and veggies you have on hand. You can use two different types of beans to create variety and color. When served with a whole grain such as whole-grain sourdough bread, the meal is complete in protein and brimming with prebiotic soluble fiber from the beans, and insoluble fiber from the whole-wheat bread. It is also packed with antioxidants, and a variety of vitamins and minerals. Using spices like cinnamon (may help with blood glucose control) and turmeric adds an extra boost of potent antioxidants. This recipe fits perfectly into a Mediterranean diet and can be prepared a day ahead of time. I love that it is a no-cook meal and especially appreciated in the heat of the summer! Perfect for picnics and BBQs!
Ingredients: Use organic ingredients when available
Salad:
- 5 ounces of baby salad greens, washed, ready to eat
- 1 can (15 oz.) of beans: pinto, garbanzo, black beans, white beans or kidney beans
- 6 ounces baked or roasted potato, diced
- 1 cup of cherry tomatoes, cut in half (or 2 medium Roma tomatoes, chopped)
- 1 large carrot, cleaned and chopped
- 1/4 medium red onion, finely minced
- 1/4 cup fresh Italian parsley, chopped
Dressing: Adjust spices to your preference
- 1.5 tablespoons freshly pressed extra virgin olive oil
- 3 tablespoons lemon juice
- Pinch of salt
- 1/8 teaspoon turmeric powder
- 1/8 teaspoon ground cinnamon
- Light drizzle of honey
- Freshly ground black pepper to taste
- Pinch of salt (optional)
Directions:
- Place the mixed baby salad greens in a large serving bowl.
- Drain, rinse, and place the beans in a medium size mixing bowl.
- Add the potatoes, tomatoes, carrots, onion, and parsley, and toss with the beans.
- In a small bowl, combine the dressing ingredients and then toss with bean mixture until evenly coated.
- Serve the bean mixture over the baby salad greens along with sliced whole wheat sourdough bread.
Optional: Instead of carrot, you can use chopped cucumber or bell pepper, or add in a medley of whatever veggies you have on hand!
Store up to 4 days in fridge.
Serves 2 to 4 depending on if this is a side dish or meal.
Cook Time: None
Total Prep Time: About 10 minutes
Image by Freepik