Black and White Bean Primavera

Written by Mary Battista – PrairieHealthCompanion.com

Divorce is not a picnic, which doesn’t mean you can’t go on one this summer! With the picnic season coming up, having healthy options on hand is important for staying on track with a healthy lifestyle.  Many salads are loaded with unhealthy fats and high in calories that contribute to weight gain and chronic disease. The Black and White Bean Primavera Salad goes together rather quickly because you can use canned beans. It’s a treat for the eyes with its variety of colors (vegetables, and legumes), a treat for the senses with its variety of fresh herbs, and a treat for the body with it high dose of antioxidants, fiber, vitamins and minerals.  It holds up well for a picnic and is very portable in a cooler. Enjoy!

Black and White Bean Primavera

1 T. olive oil

1 small onion, finely chopped

½ large red, yellow or orange pepper, small dice

1 medium carrot, cut into ¼ -1/2-inch pieces

1 medium zucchini or yellow squash cut into ¼ to ½ inch pieces

¼ tsp sea salt divided

1/3 cup frozen peas, defrosted (or could substitute shelled, cooked edamame)

1-½ cups, no salt added black beans (canned works well), drained and rinsed

1-½ cups, no salt added small white beans or navy beans. (canned works well), drained and rinsed

¼ cup finely chopped combination of fresh herbs, such as parley, dill and chives

3 T. sherry vinegar or mild red wine vinegar

3 T. extra-virgin olive oil

Freshly ground pepper

½ t. agave nectar or honey

Directions

Heat the olive oil in a large skillet over medium-high heat.  Add the onion and bell pepper.  Reduce the heat to medium and cook for 2-3 minutes.  Stir the vegetables so they start to soften but do not brown.  Add the carrot and cook for 2-3 minutes, then add the zucchini or yellow squash and 1/8 t. salt. Cook for about 5 minutes, stirring often until the zucchini or squash and carrot just lose their raw look or are just tender.  Then add the peas and cook for 2 minutes.  Transfer vegetable mixture to a large bowl.  While the veggies are still warm, add the cooked beans and fresh herbs.

Mix well.

Whisk together the vinegar, extra-virgin olive oil, pepper, agave and remaining 1/8 tsp salt.  Add the dressing to the salad and stir gently to combine.  Taste and adjust the seasonings.  Serve immediately or cover and refrigerate for up to 3 days.  Makes 6-8 servings.

Nutrition information per serving

Calories -165

Carbohydrates-20g

Cholesterol-0 mg

Fat-7g

Saturated fat-1g

Dietary fiber-6 g

Sodium-94mg

Protein- 7g

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