Bean salad perfect for picnics and fits in with Mediterranean diet

Darlene Zimmerman | Henry Ford Health System

Our Mediterranean-themed salad is the perfect side dish for your next picnic or backyard barbecue. Simply dressed with a golden balsamic vinegar and olive oil vinaigrette, this light, refreshing and flavorful salad is a crowd pleaser.

The Mediterranean diet has received much attention in recent years and has been linked to a lower risk of heart disease. It has also been associated with a reduced risk of type 2 diabetes, cancer and Alzheimer's disease.

Though eating patterns vary slightly depending on the region, a Mediterranean diet consists primarily of fruits and vegetables, whole grains and legumes.

The diet is also rich in nuts, olive oil and fish. Herbs and spices are used to season foods rather than generous amounts of salt. Full-fat dairy products, red meat, processed meats and sweets are consumed in smaller quantities.

Legumes are a key component of this popular diet and are the centerpiece of today's

salad. They are unique in that their nutrient profile is similar to foods in the meat group. They provide an excellent source of protein as well as iron and zinc.They also provide a hefty dose of fiber. Today's salad has an impressive 5 grams of fiber per serving, supplying about 20% of your daily fiber needs.

More: Healthy Table: Cucumbers skins provide beneficial nutrients for eyes

More: Healthy Table: Orange zest brightens up crumb cake

Using canned legumes is a huge time saver, but some brands provide a significant

amount of sodium. According to the Canned Food Alliance, draining and rinsing canned

food reduces sodium content by up to 41%. Interestingly, draining alone results in a 36% reduction in sodium. Additionally, many canned foods are available in reduced-, low-, and no-sodium options.

Darlene Zimmerman is a registered dietitian in Henry Ford Hospital's Heart & Vascular

Institute. For questions about today's recipe, call 313-972-1920.

Mediterranean Three Bean Salad

Serves: 10 / Prep time: 15 minutes / Total time: 20 minutes (plus 2 hours chilling time)

1 can (15.5 ounce) garbanzo beans, drained, rinsed

1 can (15.5 ounce) cannellini beans, drained, rinsed

1 can (15.5 ounce) dark red kidney beans, drained, rinsed

1 cup chopped red bell pepper

1 cup chopped cucumber

½ cup diced red onion

5 tablespoons golden balsamic vinegar

2 tablespoons olive oil

3 tablespoons minced fresh parsley

2 cloves garlic, peeled, minced

2 teaspoons sugar

½ teaspoon dried oregano

¼ teaspoon salt

¼ teaspoon black pepper

½ cup crumbled feta cheese

In a large bowl, combine garbanzo beans, cannellini beans, kidney beans, red

pepper, cucumber, and red onion. In a small bowl, whisk together vinegar, oil,

parsley, garlic, sugar, oregano, salt and black pepper. Pour dressing over bean

mixture and gently toss to coat. Add crumbled cheese, toss and refrigerate 2

hours before serving.

Created by Darlene Zimmerman, MS, RD for Heart Smart. Tested by Susan Selasky for the Free Press Test Kitchen.

160 calories (28% from fat), 5 grams fat (1 gram sat. fat, 0 grams trans fat), 22 grams carbohydrates, 8 grams protein, 213 mg sodium, 3 mg cholesterol, 75 mg calcium, 5 gram fiber. Food exchanges: 1 starch, 1 vegetable, 1 fat.

