We’re cooking with beans at St. Luke’s Bariatric Cooking Class tonight so in honor of the evening I’m posting one of the recipes featured. This delicious combination of protein and anti-oxidant rich beans with fresh mint and super flavorful dressing makes a great side dish for chicken or fish, but can stand alone as a simple main meal. Serve with flatbread and a little fresh fruit to complete the meal.
Canned beans are such a convenience and are as high in fiber and nutrients as their dry counterparts. They do contain more sodium, so I’m quick to purchase the reduced-sodium kind when I find it. Also, always drain and rinse your beans to reduce the amount of sodium and the stachyose sugar which is responsible for producing all that bad-rap gas we associate with “magical beans”. Black beans, in particular are super high in antioxidants which help reduce inflammation.
- Black and White Bean Greek Salad
- 1 (15-ounce) can reduced-sodium black beans, drained and rinsed
- 1 (15-ounce) can reduced-sodium white beans, drained and rinsed
- 4 ounces reduced-fat feta cheese, crumbled
- 1/2 cup diced cucumber
- 1/3 cup chopped red onion
- 1/3 cup chopped fresh mint leaves
- 1/4 cup olive oil
- 3 Tbsp fresh lemon juice
- 2 Tbsp agave nectar
- 1/2 tsp garlic powder
- 1/2 tsp oregano leaves
- 1/2 tsp celery seed
- 1/2 tsp each sea salt and fresh ground black pepper
- Combine the beans, feta, cucumber, red onion and mint in a medium salad bowl.
- Combine the dressing ingredients in a small bowl and whisk to combine. Pour over salad and gently toss to combine.
- Cover and chill in refrigerator for at least an hour to let flavors combine.