Build a Better Summer-Salad

    By: Jacqueline Gomes, RDN, MBA

    August 2nd, 2019

    I don’t know about you, but I love summer salads! Summer time produce is abundant and rich with flavor! Tomatoes are sweeter and in general produce appears richer in color! Think about a many varieties of peppers in green, red, yellow and orange. Salads are a great way to add variety and a bounty of nutrients to your diet.

     

    Here are some ideas to get you started on a better summer salad:

    • Build your base: Lettuce, spinach and kale are all terrific starters. You can make a salad feel heartier by starting with quinoa, wild rice or barley.
    • Add Crunch: Carrots, cucumber, peppers, snap peas, string beans, broccoli, red onion, cabbage and corn
    • Sweet additions: blueberries, strawberries, apples, dried cranberries, raisins, apricots
    • Pack in protein: Chicken, canned tuna, sliced steak, salmon, eggs, edamame, tofu, nuts and Green Way Organic beans – also a good source of fiber!
    • Fun extra’s: Diced boiled potatoes, whole grain croutons, avocado, sprouts, sunflower seeds, sesame seeds
    • Dressing: Combine a fat with acid; for example Olive oil & Balsamic vinegar, Lemon juice, mustard & sesame seed oil, etc.

     

    Toasted Pita & Bean Salad

    Pita Bean Salad

    Prep: 30 minutes

    Makes: approximately 6 cups

    “Beans add protein to this tasty riff on the classic Middle Eastern salad fattoush, made with lettuce, cucumbers, tomato, mint and pita bread.”

     

    Ingredients:

    • 2 (6-inch) whole-wheat pita breads, cut or torn into bite-size pieces
    • 2 cloves garlic, peeled
    • ⅛ teaspoon salt
    • 2 tablespoons fresh lemon juice
    • 2 tablespoons ground toasted cumin seeds (see Tip)
    • 3 tablespoons extra-virgin olive oil
    • Freshly ground pepper to taste
    • 2 cups Green Way® Organic pinto beans, well drained, rinsed and slightly warmed (see Tip)
    • 1 cup diced plum tomatoes or ½ pint cherry tomatoes, quartered
    • ½ cucumber, peeled and diced
    • 1 cup sliced romaine lettuce
    • 1 cup crumbled feta cheese
    • 3 tablespoons chopped fresh parsley
    • 3 tablespoons chopped fresh mint

     

    Directions:

    1. Preheat oven to 400°F.
    2. Spread pita pieces out on a large baking sheet. Bake until crisp and beginning to brown, 5 to 7 minutes. Let cool on the pan.
    3. Mash garlic and salt with the back of a chef’s knife to form a paste. Transfer to a bowl, add lemon juice and ground cumin and whisk to blend. Add oil in a slow, steady stream, whisking continually. Season with pepper.
    4. Place beans, tomatoes and cucumber in a serving bowl. Add the toasted pita, lettuce, feta, parsley, mint and the dressing; toss to mix. Season with more pepper. Serve immediately.

     

    Make Ahead Tip: Cover and refrigerate the dressing (Step 3) for up to 3 days.

    Tip: Toast cumin seeds in a small skillet over medium heat, stirring occasionally, until very fragrant, 2 to 5 minutes. Let cool. Grind into a powder in a spice mill or blender.

     

    Preparing the Beans

    When you’re ready to cook the beans, heat 3 tablespoons extra-virgin olive oil in a large saucepan over medium heat. Add 1 small chopped onion, 2 to 3 chopped garlic cloves and 1 chopped celery stalk (optional). Cook, stirring, until the vegetables are beginning to soften, 3 to 4 minutes. Drain the beans and add to the pan, warm through.

    Recipe source: EatingWell® By: Vanessa Barrington