New bean, tomato and olive salad

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PREP TIME

10 min

Makes

4 to 6 main course servings


Ingredients

  • 540-mL can red or white kidney beans , or chickpeas, or 2 cups cooked beans
  • 2 ripe but firm tomatoes
  • 1/3 cup thickly sliced stuffed green or black pitted olives
  • 4 green onions , thinly sliced
  • 1/4 cup Italian or vinaigrette salad dressing

Instructions

  • Pour beans into a sieve or colander. Rinse under cold running water and drain well. Place in a large salad bowl. Without seeding, coarsely chop tomatoes into 1/2-inch (1-cm) pieces. Then, add to beans along with olives and onions. Toss gently.
  • Pour in 1/4 cup dressing and gently toss again until vegetables are coated. Taste and add more dressing and pinches of salt and pepper to suit your taste. Serve right away or refrigerate. Tomatoes will soften if stored longer than 1 day.

Nutrition (per serving)

  • Calories
  • 121,
  • Protein
  • 7 g,
  • Carbohydrates
  • 19.9 g,
  • Fat
  • 2.2 g,

Here’s a high-protein salad to make in under 10 minutes and it won’t wilt when toted to the office. Check the frozen food section in your supermarket for new bags of cooked beans. They have a marvelous firm texture and full flavor.