Three Bean Salad

Ingredients:
Salad
• 1 can 15 oz garbanzo beans, drained and rinsed
• 1 can 15 oz light red kidney beans, drained and rinsed
• 1 can 15 oz lima beans, drained and rinsed
• 10 oz cherry tomatoes, quartered
• 1 stalk celery, finely chopped
• ½ red onion, finely chopped
• 2 cloves garlic, minced (up to 4 if you prefer a strong garlic taste)
• 1 tsp dried rosemary
• 1.5 tbsp dried parsley
• ¼ cup basil, chopped
Dressing
• 3 tbsp extra virgin olive oil
• 1 tbsp apple cider vinegar
• Juice of one lemon
• 1 tsp dried Italian seasoning

Directions: In a large bowl, combine beans, celery, onion, garlic, rosemary and parsley. In a separate small bowl, whisk together dressing ingredients. Add prepared dressing to bean mixture and toss gently. Add tomatoes and basil and once again, toss gently. For flavors to fully absorb, chill for at least an hour prior to serving.

Recipe notes: This dish is best if eaten in 2-3 days. Leftovers should be stored covered in the refrigerator.

Additional ingredient suggestions: Corn, cucumber, bell peppers and reduced fat feta cheese

Substitution ingredient suggestions: Cooked/fresh beans, 1 can 15 oz butter beans, white vinegar, fresh mint (¼ cup), fresh parsley (½ cup), fresh rosemary (1 tbsp) and dried basil (1 tbsp)
 
Nutrient analysis per 1 serving (3/4 cup): 260 calories, 13g protein, 7.4g fat, 4g monounsaturated, 1.3g polyunsaturated, 37g carbohydrates, 10.8g fiber, 366mg sodium, 59mg magnesium

This recipe yields about 8 servings at 3/4 cup per serving and tailored from aicr.org/cancer-prevention/recipes/mediterranean-bean-salad.

Chocolate Berry Bean Smoothie

Ingredients:
• 1 cup frozen berry medley
• 1 banana
• 6 oz almond milk (or any diary/ non-dairy milk alternative)
• 1/3 can garbanzo beans, drained and rinsed (~ 5 oz of a 15 oz can)
• ½ tbsp dark cocoa powder

Directions: Start by pureeing garbanzo beans in a blender. Add all the additional ingredients to the blender and blend until smooth.

Nutrient analysis per 1 serving (about 8 oz.): 158 calories, 6.75g protein, 3.1g fat, 39.834g carbohydrates, 8g fiber, 233mg sodium, 39mg magnesium

Additional ingredient suggestions: Yogurt, basil and/or chia seeds

Substitution ingredient suggestions: Frozen mango and/or any white bean

Recipe Notes: Best if served immediately, however smoothies can be left in the refrigerate for 1 day or freezer for up to 3 months.

This recipe yields 2 servings at about 8 oz per serving tailored from
https://thenutritionadventure.com/chocolate-strawberry-power-smoothie.

Grocery Shopping List
Using a QR code with your smartphone: 
1. Open the camera app from the home screen, Control Center or lock screen.
2. Hold your device so the QR code appears in the viewfinder in the camera app.
3. Tap the notification to open the link associated with the QR code.

Resources:
 Click the links below for helpful nutrition resources on potatoes and recipe ingredients.

Eat whole grains, vegetables, fruit and beans

Six Creative Ways to Enjoy Beans

Stock up on your ingredients! Shalom Farms will be selling locally-grown produce every Wednesday,10 am to 12 pm, at North Hospital on the downtown MCV campus.