This traditional-style recipe uses several key ingredients of the healthy Mediterranean diet: beans, olive oil, and garlic. Inexpensive to make and bursting with flavor and great nutrition, and offering complete protein without animal products, Tuscan White Bean Salad makes a great bring-along to summer picnics, cook-outs, and parties.
Here’s how to make it:
4 – 5 cups warm cooked white beans
1 cup very thinly sliced red onions
1/2 cup Basic Balsamic Vinaigrette (see below)
6 cups mixed baby lettuce or salad greens of choice
2 cups warm cooked brown rice
1 cup Italian Salsa (see below)
1/2 cup loosely packed fresh basil leaves, rolled and cut in thin strips
1. In a bowl, toss the beans with red onions and 1/4 cup of the Basic Balsamic Vinaigrette. Divide the greens among 4 plates or bowls. Drizzle the other 1/4 cup vinaigrette over the greens.
2. Top each plate of greens with 1/2 cup brown rice. Spoon a quarter of the bean mixture over rice in each plate. Top each with Italian Salsa. Garnish with fresh basil leaves.
Basic Balsamic Vinaigrette
1/2 cup chopped onion
1/2 cup balsamic vinegar
1/2 cup olive oil
1 1/2 teaspoons sea salt, or to taste
1/2 teaspoon black pepper, or to taste
1. Puree onion and vinegar in a blender. Then, with blender on low speed, gradually add oil. salt and pepper.
1 cups chopped fresh or canned tomatoes
1 garlic cloves, minced
1/4 cup fresh basil, rolled and cut into thin strips
1/2 tablespoon olive oil
Salt and black pepper, to taste
Adapted from The Native Foods Restaurant Cookbook, by Tanya Petrovna (Shambhala, 2003). Copyright (c) 2003 by Tanya Petrovna. Reprinted by permission of Shambhala.
Adapted from The Native Foods Restaurant Cookbook, by Tanya Petrovna (Shambhala, 2003).