Mixed bean and spinach salad with fresh herb dressing

Makes 6 servings

Beans are a great idea for a supper side dish or for a quick lunch. This salad can be kept in the fridge for up to two days.

Ingredients

• 1 can 19oz (540 mL) mixed beans, drained and rinsed
• 1 cup (250 mL) grape tomatoes
• 1 cup (250 mL) red pepper, diced
• 1 cup (250 mL) baby spinach, washed and dried, chopped chiffonade*
• 1/2 cup (125 mL) red onion, finely sliced
• 1/2 cup (125 mL) light feta cheese, crumbled

Dressing

• 1 tsp (5mL) fresh herb mix or make your own Fresh herb shaker
• 1 tbsp (15 mL) olive oil
• 2 tbsp (25 mL) balsamic vinegar
• pepper

Directions

1. Combine beans, tomatoes, red pepper, spinach, onion and feta cheese in a large bowl.
2. Combine dressing ingredients in a separate bowl. Toss into salad. Serve.

*Chiffonade is a cooking technique in which herbs or leafy green vegetables (such as spinach and basil) are cut into long, thin strips. This is generally accomplished by stacking leaves, rolling them tightly, then cutting across the rolled leaves with a sharp knife, producing fine ribbons. The term comes from the French language. It means "made of rags" referring to the fabric-like strips that result in this technique.

Nutritional information per serving
(3/4 cup / 175 mL)

• Calories: 142
• Protein: 8 g
• Fat: 5 g
  • Saturated fat: 2 g
  • Dietary cholesterol: 4 mg
• Carbohydrate: 19 g
  • Dietary fibre: 5 g
• Sodium: 333 mg
• Potassium: 381 mg

Developed by Nadine Day. ©The Heart and Stroke Foundation.

Posted August 2007.