Healthy Heart Nutrition: White Bean Salad

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Filed Under: Recipes, Salads
Last Reviewed 06/16/2014

Now that the weather is warmer, my wife Jan and I have switched over from soups to salads in our kitchen. One of our favorite heart healthy recipes is White Bean Salad. Beans are a heart-healthy “wonder food,” high in fiber that helps reduce cholesterol and inflammation. White beans also contain folic acid, which helps to reduce unwanted homocysteine. I love to collect bean recipes, and salad recipes with beans that I can incorporate more of them into my diet! Plus, this salad recipe also contains garlic, which has a whole slew of medicinal perks that are a great addition for a heart healthy diet


White Bean Salad

 

(Serves 3–4)

 

½ lb. dry white beans (washed and soaked overnight) or substitute 2 cans white beans drained
3-½ cups water
1 medium onion and 2 garlic cloves, chopped to add to bean’s cooking liquid
1 medium red or Vidalia onion, finely chopped
1 bunch fresh parsley, chopped
1 yellow or red pepper, chopped
½ tsp. dried mustard
1 minced garlic clove
1 T. flax or olive oil
lemon juice and balsamic vinegar to taste

First drain the beans and place in a pot with coarsely chopped onion and 2 garlic cloves. After bringing to a boil, simmer for 1-½ hours or until tender. Drain and reserve ¼ cup cooking liquid. Mix pepper, 1 minced garlic clove, oil, mustard, lemon juice, and vinegar together with reserved cooking liquid. Add to warm beans and toss with fresh parsley.

Cooks Tip: If you are in a hurry, use canned beans and flavor with extra lemon juice to taste.

Now It's Your Turn: What are your favorite bean recipes?

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