Mixed Legume Salad with Sides

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Preparation : 15 min Standing : 20 min
590 calories/serving
This recipe is reserved to subscribers to Premium and VIP

Ingredients

4 cups bean mix (canned), rinsed and drained 1 L
2 cloves garlic, minced
1 green peppers, diced 150 g
1/4 cup extra virgin olive oil 65 mL
3 tbsp lemon juice, freshly squeezed 1 lemon
2 tbsp Parsley and Garlic Base 30 mL
1 pinch salt [optional] 0.2 g
ground pepper to taste [optional]
2 tbsp Italian parsley, fresh, chopped [optional] 10 g
1 cucumbers, medium size, sliced 260 g
1 2/3 cup Cheddar cheese, low-fat (4%) 120 g
12 slices whole grain crispbread 120 g

Method

  1. Drain and rinse the bean mix, then place it in a salad bowl. Mince the garlic and dice the pepper, then add them to the salad.
  2. In a small bowl, whisk together the olive oil, lemon juice, Parsley and Garlic base, salt, and pepper until it is emulsified. Pour over the salad and toss well to combine. Chill in the refrigerator for about 20 min.
  3. Toss the chilled salad, sprinkle with chopped parsley, and serve with cucumber, cheese and crispbread.
This recipe is reserved to subscribers to Premium and VIP

Nutrition Facts Table

per 1 serving (340 g)

Amount

% Daily Value

Calories

590

Fat

20 g

31 %

Saturated 3 g
+ Trans 0 g

15 %

Cholesterol

10 mg

Sodium

690 mg

29 %

Carbohydrate

75 g

25 %

Fibre

18 g

71 %

Sugars

4 g

Net Carbs

57 g

Protein

29 g

Vitamin A

5 %

Vitamin C

60 %

Calcium

33 %

Iron

39 %

Claims

This recipe is :
Diet-related health claims  :
Heart-healthy
Excellent source of  :
Calcium, Fibre, Folacin, Iron, Magnesium, Manganese, Phosphorus, Potassium, Vitamin B1, Vitamin C, Vitamin E, Vitamin K
Good source of  :
Copper, Niacin, Vitamin B6, Zinc
Source of  :
Pantothenic Acid, Selenium, Vitamin A, Vitamin B2
Low  :
Cholesterol, Saturated Fat
Free  :
Added Sugar, Trans Fat

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 3 ½
Fruits 0
Vegetables ½
Meat and Alternatives 3
Fats 3 ½

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  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust
Recipe tailored to the needs of sports enthusiasts and active families

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