I grow pots of mint, parsley, basil, oregano, thyme, and rosemary outside my back door. It makes me happy whenever I step outside and can add some fresh flavours and antioxidants to my food. I’d encourage you to store an unopened can of white kidney beans in your fridge throughout the hot summer months. Want a quick dinner? Just open, rinse, drain, and throw into a big green salad, and dinner is ready.
INGREDIENTS
- 1 can no-salt added white kidney beans rinsed and well drained
- 1 stalk celery diced
- 1 diced red pepper
- 1 cup freshly chopped parsley leaves and stems
- ¼ cup fresh thinly sliced mint leaves
- ½ cup diced red onion
- ½ cup crumbled feta cheese
Salad Dressing
- 3 tbsp canola oil or extra virgin olive oil
- 3 tbsp apple cider vinegar
- 2 cloves of minced garlic
- 1 tbsp grainy dijon mustard
- 2 tsp pure amber maple syrup
- ⅛ tsp table salt
METHOD
- Make the salad dressing. In a large bowl, whisk together the oil, vinegar, garlic, mustard, maple syrup, and
- Add the drained white beans, celery, red pepper, parsley, mint, red onion, and f Toss well. Serve right away or store in the fridge for up to 3 days. This is a great dish to pack for a picnic (see picture on the opposite page).
NOTE: If the herbs are too wet, the salad loses some of its flavour. Rinse the herbs under cold running water, then spin them in a salad spinner or pat them dry with a clean tea towel before chopping.
1 serving = 1 cup
Per serving: 246 calories, 12.6 g total fat, 3.7 g saturated fat, 0 g trans fat,
15 mg cholesterol, 265 g sodium, 23.4 g carbohydrate, 6.1 g fibre, 3.7 g sugars,
0.8 g added sugars, 10.5 g protein, 426 mg potassium
Carbohydrate choice = 1 choice
