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Live Right, Live Well

Mediterranean Herbed Bean Salad

Make a light, fresh and high-fiber salad in minutes with a few classic Mediterranean ingredients.

Toss two traditional Mediterranean beans -- chickpeas and fava -- with a lemon- and parsley-infused dressing to create the freshest of springtime salads. Fava beans, also known as broad beans, are ancient; they’ve been part of eastern Mediterranean diets since 6,000 B.C.! Roasting whole cumin seeds adds smoky earthiness to light and cool lemon juice and parsley. Parsley is rich in bone-protective vitamin K, antioxidant vitamins A and C, and phytonutrients to reduce cancer risk and promote optimal eye health.

Makes 3 3/4 cups (6 servings, about 2/3 cup each)

Ingredients
1 19-ounce can fava beans, rinsed and drained
1 15- to 16-ounce can chickpeas, rinsed and drained
1/2 cup diced red onion
2 large garlic cloves, finely minced
1/3 cup chopped fresh Italian flat-leaf parsley
3 tablespoons chopped fresh basil
1/4 cup fresh lemon juice
2 tablespoons extra-virgin olive oil
1 1/2 teaspoons roasted whole cumin seeds*
1/2 teaspoon kosher salt
1/8 teaspoon ground black pepper

Directions
1. Combine beans, onion, garlic, parsley and basil in a large bowl.

2. Whisk together lemon juice, olive oil, roasted cumin seeds, salt and pepper in a small bowl.

3. Pour over vegetables and toss lightly.

*Roasting Cumin Seeds
1. Heat a 10-inch skillet over medium-high heat.

2. Add 2 tablespoons whole cumin seeds and roast until they begin to release their aroma and start to turn dark, about 2 to 3 minutes.

3. Shake skillet constantly while roasting. Cool cumin seeds and store in an airtight container.

Nutrition information (per serving)
185 calories
7 g protein
27 g carbohydrates
5.5 g fat (0.5 g saturated)
0 mg cholesterol
280 mg sodium
250 mg potassium
51 mg calcium
2.6 mg iron
458 IU vitamin A
21 mg vitamin C
6 g fiber

 

 


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