Combine chickpeas with canned
hearts of palm or artichoke hearts and canned or frozen corn
kernels. Toss in finely chopped bell pepper, garlic and minced
fresh cilantro or basil leaves. Season with olive oil and red
or balsamic vinegar, and add salt and pepper to taste.
The following bean salad makes
a perfect picnic or patio entrée. Corn may be substituted
for one of the bean varieties, if desired. Serve it with whole-grain
bread and fruit for dessert.
Three-Bean Salad with Tangy
1 can (about 15 oz.) kidney
beans, rinsed and drained
1 can (about 15 oz.) garbanzo beans (chick peas), rinsed
1 can (about 15 oz.) black or pinto beans, rinsed and drained
1 can (about 15 oz.) corn, rinsed and drained (optional,
in place of 1 can beans)
1/2 cup fresh lemon juice
2 Tbsp. extra virgin olive oil
4 garlic cloves, finely minced
1/2 Tbsp. chili pepper flakes, or to taste
3 Tbsp. crushed dried cilantro (coriander leaves)
Salt and freshly ground pepper, to taste
Mix beans and corn in large
bowl and set aside.
In blender, place juice, oil, garlic, chili flakes and cilantro
(coriander). Purée until smooth and well blended. Adjust
seasonings if needed, adding salt and pepper to taste.
Toss beans with dressing.
Cover and chill, stirring occasionally,
3 to 4 hours or overnight.
Makes 4 1-cup servings.
Per serving: 344 calories, 9
g. fat (1 g. saturated fat), 49 g. carbohydrate, 17 g. protein,
17 g. dietary fiber, about 600 mg. sodium.