Chopped Vegetable and Bean Salad
Salads are packed with vitamins, minerals, fiber, and antioxidants. They are cooling and hydrating, especially when you add lettuce and cucumbers (my favorite veggies).
Adding protein to your salads is a win-win! Proteins and grains can make your salad a satisfying and filling meal, rather than just a side dish. This salad is perfect when I want a meal that is both quick and nourishing.
Ask yourself: “Is this food healthy enough to feed my body?” If the answer is yes, then enjoy every bite as you nourish yourself with color, flavor, and crunch. And please chew your food well so that your gut doesn’t have to work overtime to digest your food properly.
Recipe
Salad Dressing
2 tbsp ume vinegar or red wine vinegar
2 tbsp extra virgin olive oil
½ tsp salt
¾ tsp freshly ground black pepper
Salad
1 large head romaine lettuce – chopped
½ cup diced cucumbers
½ cup diced red bell pepper
¼ cup diced yellow or orange bell pepper
¼ cup diced carrots
¼ cup red onion – chopped
¾ tsp fresh oregano – chopped or dry
2 tsp fresh basil – chopped
¾ cup cooked or canned white beans – cooked or canned
½ cup garbanzo beans – cooked or canned
½ cup hearts of palm – chopped
¼ cup diced black olives – optional
¾ cup diced tomatoes – optional
Instructions
In a small bowl, combine dressing: vinegar (of your choice), salt, and black pepper
Add extra virgin olive oil and whisk well
In a large bowl, combine remaining ingredients
Add salad dressing and toss lightly
Divide equally into salad bowls (or one gorgeous large bowl)
Genia’s Spoon Me Tips
When I have a super busy day, I always prepare a salad beforehand, covered and placed in the fridge.
The dressing is made in advance and kept fresh in a mason jar, tightly sealed and stored in the fridge. I combine the dressing over the salad and I’m one happy camper – and so is my family.
Add your dressing right before you serve the salad. This way your salad will maintain its crunch and freshness.
Remember to keep your fridge and pantry stocked with veggies and condiments to be ready on the go!
Love my salads and love you,
Genia