More Nutritious Combinations: Beans and Greens

Last week, we looked at one of my favorite combinations that really punches up nutrition and is also tasty: fruit and greens salads.  This week, I wanted to feature another duo that I pair together often both for taste and for nutrition: beans and greens.  The combination, quite common in some cuisines like Middle Eastern and Italian is a great way to combine B-vitamins, some protein, and to have contrasting textures.  I make a lot of stews and soups with beans and greens, like a swiss chard and white bean stew.  In addition, I will often serve bean dishes, like lentils and sausage over a bed of braised collard greens.  More recently, I’ve discovered that beans are a great addition to salads. Canned beans (I use low sodium and rinse the beans first) are great for salads and very convenient.  This is a salad that I will pair with grilled meats or fish.

Beans and Greens Salad

4 cups mixed baby lettuce
1 can kidney beans, rinsed
2 T slivered or chopped red onion
1 cup sliced cucumber
1 cup sliced tomatoes

Dressing:
2 t mustard
2 T balsamic vinegar
3 T olive oil
salt, pepper, red pepper to taste

In a small bowl, combine dressing ingredients and whisk well. Set aside.  In a large salad bowl, combine the salad ingredients, add about half of the dressing and toss well. Serve with remaining dressing to add at the table.  If desired, you can sprinkle with toasted walnuts and/or crumbled goat cheese.

shared at Works for Me Wednesday, Frugal Friday, Food Renegade, and Pennywise Platter