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Mediterranean Bean Salad

Heart Healthy Mediterranean Bean Salad Recipe

                   
Mediterranean Bean Salad
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're sure to love.
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Ingredients
Recipe yields 6 servings
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
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Directions
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.

Time: 20 minutes
Servings: 6
Calories: 233
Make this for:
Dietary Review:
Jane Schwartz, RDN, CLT
This recipe has been reviewed by a dietitian. Click here to learn more.
Nutrition Info
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Nutrition facts
Serving Size: 1 cup
Per serving:
calories:233
total fat:10g
sat fat:3g
cholesterol:11mg
sodium:299mg
total carb:26g
fibers:5g
proteins:8g

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Heart Healthy Mediterranean Bean Salad Recipe
Ingredients
Recipe yields 6 servings
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
Directions
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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