Heart Healthy Mediterranean Bean Salad

Name: Heart Healthy Mediterranean Bean Salad
Total time: 20 min
Yield: 6
Ingredients: 2 whole wheat pitas (6-inch diameter), cut into bite-size pieces; 2 garlic cloves, peeled; 1/8 tsp salt; 2 Tbsp fresh lemon juice; 1/2 tsp ground cumin; 3 Tbsp extra virgin olive oil; Black pepper to taste; 1 cup cooked black beans, rinsed and drained; 1 cup chickpeas, rinsed and drained; 1/2 pint cherry tomatoes, quartered; 1/2 cucumber, peeled and diced; 1 cup sliced Romaine lettuce; 2 scallions, chopped; 1/2 cup crumbled feta cheese; 3 Tbsp chopped fresh parsley; 3 Tbsp chopped fresh mint

(5.0)

By Judy Capodanno

Published 2/7/2022

Dietitian Reviewed: Jane Schwartz, RDN, CLT

Approved for These Diets:

Heart Healthy | Diabetic | Vegetarian

Photo Credit: Baldwin Publishing Staff Photographer

Our Mediterranean bean salad is packed with incredible, high protein-flavor. Fresh sliced Romaine lettuce, cherry tomatoes and fragrant herbs create a filling, heart-healthy experience you are sure to love.

Total Time

20 minutes

Servings

6

Calories

233

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How to Make Mediterranean Bean Salad

Step 1

Preheat oven to 400°.
Step 2

On a large baking sheet, arrange pita pieces in one layer. Bake until crisp and just brown, about 5 to 7 minutes. Let cool.
Step 3

In a small bowl, mash garlic and salt to form a paste. In another small bowl, combine garlic paste, lemon juice and cumin and whisk to blend. Add oil in a slow, steady stream, whisking constantly until combined. Season with black pepper to taste.
Step 4

In a serving bowl, combine black beans, chickpeas, tomatoes and cucumber. Add the pita pieces, lettuce, scallions, feta, parsley, mint and the lemon dressing. Toss to mix. Season with additional black pepper to taste.

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Nutrition Facts

Serving Size:

1 cup

233

Calories

10

g

Fat

11

mg

Cholesterol

299

mg

Sodium

26

g

Carbs

3

g

Sat. Fat

5

g

Fiber

8

g

Protein

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Heart Healthy Mediterranean Bean Salad

Ingredients

How to Make Mediterranean Bean Salad

Step 1

Step 2

Step 3

Step 4

Nutrition Facts

More Recipes Like Mediterranean Bean Salad

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