Summer Bean Salad with Black Olives

Healthy Recipes

Authored By: Polly Pitchford, Full Spectrum Health™

Be sure to get just-from-the-field beans and corn and blanch them just long enough to tenderize them and bring out their color.

Diet Types: Low Sodium, Vegan, Vegetarian

Ingredients:

2 pounds green beans, trimmed

3 ears corn, shucked

1/2 small red bell pepper, finely chopped

1 small red onion, finely chopped

1/2 cup black olives, halved and pitted

1/3 cup chopped fresh basil

3 tablespoons extra virgin olive oil

3 tablespoons Balsamic Vinegar

2 tablespoons fresh lemon juice

2 cloves garlic, minced

a few drops of hot sauce to taste

salt and pepper to taste

Serves: 8

Cooking Time: Under 30 minutes

Instructions:

Place a large pot of water on the stove to boil. Fill another large pot half full with ice water. When the water in the first pot has reached a rolling boil, add about half of the green beans and blanch just until tender, 1-2 minutes, then immediately plunge them into the ice water. Repeat with the rest of the beans. Bring the water back to a boil. Add corn and blanch until tender but still crisp, about 3 mintues. Drain and immediately plunge into the ice water. Cut the kernels off the cobs. In a large bowl, combine the beans, corn and all remaining ingredients; toss to mix well and serve.

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Nutrition Facts

Serving Size: 1
Servings per Recipe: 8

Amount Per Serving

Calories 112 Calories from Fat 57

% Daily Value*

Total Fat 6g	10%

Saturated Fat 1g	4%

Mono Fat 4g

Sodium 80mg	3%

Total Carbs 14g	5%

Dietary Fiber 4g	16%

Protein 3g

Iron	10%

Calcium	5%

Vitamin B-6	10%

Vitamin C	30%

Vitamin E	6%

Vitamin A	9%

Selenium	2%

Manganese	15%

Copper	5%

Zinc	3%

Pantothenic acid	2%

Niacin	6%

Riboflavin	6%

Thiamin	7%

Folate	11%

Potassium	8%

Phosphorus	6%

Magnesium	8%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

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