Counting on beans in a can


September 07, 2005|By Robin Mather Jenkins | Robin Mather Jenkins,CHICAGO TRIBUNE

Ease your late-summer supper rushes by using your bean. Your canned bean.

Fiber-rich and multiflavored, canned beans are always ready when you are. They're cheap, delicious and nutritious. Use any two varieties you wish, with an eye to color; we used black and cannellini beans, but chickpeas, pink beans and red beans all would be good in this salad.

You can make this salad as much as 24 hours in advance; it improves as it sits. It's great for lunch the next day.


Mediterranean bean salad with tuna

Grilled corn

Mixed-grain bread

Sliced peaches with sweetened sour cream

Mediterranean Bean Salad With Tuna

Preparation time: 20 minutes

Makes 4 servings

2 cans (6 ounces each) tuna in olive oil, preferably imported, drained, oil reserved

1 can (15 1/2 ounces) each, drained, rinsed: black beans, cannellini (white kidney) beans

1 bunch green onions, trimmed, sliced

1 clove garlic, minced

2 roasted red peppers, cut into 1/4 -inch strips

1/4 cup pitted kalamata olives

juice of 1 lemon

1/4 teaspoon each: Dijon mustard, salt

freshly ground pepper

12 fresh basil leaves, roughly torn (optional)

Combine the tuna, beans, green onions, garlic, roasted red peppers and olives in a large bowl; set aside.

Combine 1/4 cup of the reserved tuna oil (add more olive oil to make 1/4 cup, if necessary) into a jar with a tight-fitting lid. Add lemon juice and mustard; shake until thoroughly blended. Fold dressing into salad.

Season with salt and pepper to taste. Garnish with basil leaves, if desired.

Per serving: 344 calories; 9 grams fat; 1 gram saturated fat; 26 milligrams cholesterol; 41 grams carbohydrate; 32 grams protein; 1,340 milligrams sodium; 13 grams fiber

- Recipe and analysis from the Chicago Tribune, a Tribune Publishing newspaper

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