We were treated to a delicious Tuscan bean salad served up on a tortilla chip when we were at Costco to stock up for the long Memorial Day weekend. Delicious! And completely inspiring. I looked at the ingredients and realized I could make a healthy version of this pretty easily. So maybe we didn’t buy a container of that salad, but we did buy all the ingredients to make it.
Tuscan bean salad offers a plethora of health benefits from a functional medicine standpoint. Rich in fiber, plant-based protein, and antioxidants from ingredients like cannellini beans, vegetables, and olive oil, it supports digestion, heart health, and immune function while reducing inflammation. Its balanced macronutrient profile promotes satiety and stable blood sugar levels, aiding in weight management and overall well-being. Incorporating this nutritious dish into your diet provides a delicious way to enhance health and vitality.
Tuscan Bean Salad : Ingredients
- 1 Can (approx. 15 oz. chickpeas, rinsed and drained)
- 1 Can (approx. 15 oz. white cannellini beans, rinsed and drained)
- 1/4 Cup raw weight barley
- 1 Green bell pepper (finely diced)
- 1 Fresh tomato (diced)
- 2 Sun dried tomatoes (diced)
- 1/4 Red onion (chopped)
- 2 Tablespoons chopped fresh basil
Tuscan Bean Salad : Steps
- Place the barley in a pot and add 1 cup of water. Bring to a boil, cover, reduce heat to low and cook for approximately 30 minutes or until the water has been absorbed and the grains are tender. Remove from the heat and allow to cool.
- In a large bowl, whisk together all the dressing ingredients. Add the chick peas, white beans, bell pepper, fresh tomato, sun dried tomatoes, red onion and basil. Add the cooled barley, toss and season to taste.
Makes approximately 8 servings.
Adapted from Hungry Couplenyc
