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Vibrant Minestrone Salad

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This is a good make-ahead salad. It can sit overnight in the refrigerator and only gain flavor. It’s also very flexible – I use canned diced tomatoes (drained) when fresh ones aren’t good, and I substitute whatever veggies I have on hand for whatever veggies are called for in the recipe. You can also vary the kind of bean you use.

Further Food Commentary:

This salad is a nutritional powerhouse, full of vibrant colors and anti-oxidant rich ingredients. Cooking and cooling potatoes, like Marilyn does for this salad, dramatically reduces their glycemic index, causing less of an insulin spike when consuming. Green beans provide a good amount of B vitamins, iron, magnesium, calcium, and choline, while carrots and tomatoes provide beneficial carotenoids and a hefty dose of vitamin A. Beans add plant-based protein and fiber to keep you fuller longer, and to keep your digestive system running smoothly.

By Casey Giltner, Nutritionist
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Vibrant Minestrone Salad

Stars ( Reviews)

  • Prep Time:15 mins
  • Cook Time:20 mins
  • Servings: 6

Ingredients

1 ½ cups cooked (or 1 16-oz. can drained) white or garbanzo beans

2 red potatoes (diced bite-size)

½ pound green beans (cut into bite-sized pieces)

2 carrots (peeled and diced)

1 medium red onion (sliced thin)

1 medium zucchini (halved lengthwise and sliced)

2 large tomatoes (seeded and cut into wedges)

¼ to ½ cup grated high-quality Parmesan cheese, to taste

 

Dressing:

1 teaspoon Dijon mustard

5 tablespoons balsamic vinegar

2 tablespoons lemon juice

¼ cup extra virgin olive oil

¼ cup Italian flat-leaf parsley (chopped)

½ cup fresh basil (chopped)

Instructions

  1. Cook potatoes in enough salted water to cover, about 5 minutes, or until tender.
  2. Remove from heat and drain.
  3. Place potatoes in large bowl with the beans and refrigerate.
  4. Bring a pan of water to a boil; add green beans and onions and cook, covered, 4 minutes.
  5. Add carrots and cook 2 minutes; check for doneness – should be tender/crisp.
  6. Plunge into ice water when tender.
  7. When chilled, drain and pat dry.
  8. Add vegetables to beans and potatoes in bowl.
  9. Mix in tomatoes, zucchini, and parmesan cheese.
  10. In a jar, combine dressing ingredients and shake well.
  11. Pour it over the salad and toss thoroughly.
  12. Let it sit for an hour or so at room temperature.
  13. Just before serving, stir in basil and parsley, and add salt and pepper to taste.
Cook potatoes in enough salted water to cover, about 5 minutes, or until tender. Remove from heat and drain. Place potatoes in large bowl with the beans and refrigerate. Bring a pan of water to a boil; add green beans and onions and cook, covered, 4 minutes. Add carrots and cook 2 minutes; check for doneness – should be tender/crisp. Plunge into ice water when tender. When chilled, drain and pat dry. Add vegetables to beans and potatoes in bowl. Mix in tomatoes, zucchini, and parmesan cheese. In a jar, combine dressing ingredients and shake well. Pour it over the salad and toss thoroughly. Let it sit for an hour or so at room temperature. Just before serving, stir in basil and parsley, and add salt and pepper to taste.

Nutrition Information

Per Serving:  Calories: 241; Total Fat: 11g; Saturated Fat: 2g; Monounsaturated Fat: 7g; Polyunsaturated Fat: 2g; Cholesterol: 2mg; Sodium: 90mg; Potassium: 804mg; Carbohydrate: 31g; Fiber: 7g; Sugar: 9g; Protein: 8g
Nutrition Bonus:   Vit A: 72%; Vit C: 59%; Calcium: 11%; Iron: 8%

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One thought on “Vibrant Minestrone Salad

  1. alezozos

    I love eating the colors of the rainbow and this salad definitely fit the bill! With nearly a quarter of your daily fiber needs in one serving, this meal was both nutritious and delicious!

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