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| Summer Bean Salad with Black Olives |
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| 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. |
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| Diet Types: Low Sodium, Vegan, Vegetarian |
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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
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| Serves: 8 |
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| Cooking Time: Under 30 minutes |
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| 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 |
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Calories 112
Calories from Fat 57 |
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| % Daily Value* |
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| Total Fat 6g |
10% |
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| Saturated Fat 1g |
4% |
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| Mono Fat 4g |
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| Sodium 80mg |
3% |
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| Total Carbs 14g |
5% |
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| Dietary Fiber 4g |
16% |
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| Protein 3g |
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| Iron |
10% |
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| Calcium |
5% |
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| Vitamin B-6 |
10% |
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| Vitamin C |
30% |
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| Vitamin E |
6% |
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| Vitamin A |
9% |
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| Selenium |
2% |
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| Manganese |
15% |
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| Copper |
5% |
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| Zinc |
3% |
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| Pantothenic acid |
2% |
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| Niacin |
6% |
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| Riboflavin |
6% |
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| Thiamin |
7% |
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| Folate |
11% |
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| Potassium |
8% |
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| Phosphorus |
6% |
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| Magnesium |
8% |
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| * 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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