saladssides

Caprese 3 Bean and Salami Salad


PREP TIME: 25 MINUTES

PREP TIME: 25 MINUTES

Courtesy of: The Reluctant Entertainer

INGREDIENTS

  • 5 cans (15 ounces each) READ 3 Bean Salad, 3 drained, 2 undrained

  • 1 pint grape tomatoes, halved

  • 1 pound small marinated mozzarella balls, drained

  • 3/4 cup (1 ounce) fresh basil, chopped

  • 8 ounces dried salami, sliced

  • Salt

  • Pepper

  • 2 (13 ounces each) whole wheat baguettes, sliced

DIRECTIONS

Makes 16 servings.

  1. In a large bowl, stir together the bean salad, tomatoes and cheese.

  2. Just before serving, add the basil and salami. Add salt and pepper, as desired. Stir to combine.

  3. Serve on a large platter surrounded by baguette slices.


NUTRITION INFORMATION

Nutrition information per serving (1/16 of recipe): 290 calories; 12g protein; 38g carbohydrate; 10g fat; 890mg sodium; 25mg cholesterol; 5g dietary fiber; 2.32mg iron; 0.14mg thiamin; 417.00IU vitamin A; 6.43mg vitamin C.


Mexican Avocado, Corn and Three Bean Salad


PREP TIME: 15 MINUTES | COOK TIME: 5 MINUTES

PREP TIME: 15 MINUTES | COOK TIME: 5 MINUTES

Courtesy of: Katie Workman

INGREDIENTS

Dressing

  • 2 tablespoons olive oil

  • 1 tablespoon fresh lime juice

  • 1/4 cup chopped fresh cilantro

  • 1/2 teaspoon finely minced garlic

  • Freshly ground pepper to taste

Salad

  • 1 tablespoon olive oil

  • 1 Vidalia or other sweet onion, diced

  • 1 red bell pepper, finely diced

  • 2 cans (15 ounces each) READ Classic 3 Bean Salad, rinsed and drained

  • 1 avocado, diced

  • 1 cup cooked corn kernels (fresh, frozen or canned) see note

DIRECTIONS

Makes 10 servings.

  1. For dressing, in a large bowl, combine 2 tablespoons olive oil, lime juice, cilantro, garlic and pepper. Set aside.

  2. For salad, place one tablespoon olive oil in a medium skillet over medium high heat. When the oil is hot, add the onion, and cook about 5 minutes until it is tender and lightly browned. Add it to the bowl with the dressing.

  3. Add the bell pepper, drained 3 Bean Salad, avocado, and corn to the bowl, and gently toss to combine. Taste and add additional pepper if desired.


Note: Two ears should yield a generous cup of corn kernels. You can cook fresh corn a couple of ways: grill ears of shucked corn on a grill, over medium heat, turning the corn so that all sides become lightly brown, about 6 minutes total. Let cool and cut the kernels off. Or, steam the shucked ears for 5 minutes in a small amount of simmering water, then drain, cool, and slice the kernels from the cob. For frozen, follow package directions. For canned, drain and rinse. If you want to heat either frozen or canned kernels in a hot skillet for a few minutes to brown slightly that adds additional flavor and visual appeal.


NUTRITION INFORMATION

Nutrition information per serving (1/10 of recipe): 195 calories; 2g protein; 16g carbohydrate; 7g fat; 130mg sodium; 0mg cholesterol; 3g dietary fiber; 0.77mg iron; 0.04mg thiamin; 509.18IU vitamin A; 21.24mg vitamin C.

Mediterranean 3 Bean Quinoa Salad


PREP TIME: 20 MINUTES

PREP TIME: 20 MINUTES

Courtesy of: Dawn Nieves

INGREDIENTS

  • 2 cans (15 ounces each) READ 3 Bean Salad

  • 1 cup halved grape tomatoes

  • 1 cup crumbled feta cheese

  • 1 cup cooked quinoa

  • 1/2 cup chopped olives

  • 1/2 cup diced bell pepper, any color

  • 2 tablespoons fresh lemon juice

  • 2 teaspoons balsamic vinegar

  • 1/4 cup chopped fresh cilantro or parsley

DIRECTIONS

Makes 8 servings.

  1. Drain bean salad; reserve 3 tablespoons liquid.

  2. In large bowl, combine bean salad, tomatoes, feta cheese, quinoa, olives and bell pepper.

  3. Add reserved bean liquid, lemon juice and balsamic vinegar. Stir gently to coat ingredients.

  4. Top with cilantro or parsley. Serve immediately.


NUTRITION INFORMATION

Nutrition information per serving (1/8 of recipe): 150 calories; 5g protein; 20g carbohydrate; 5g fat; 425mg sodium; 20mg cholesterol; 3g dietary fiber; 1.59mg iron; 0.07mg thaimin; 771.64IU vitamin A; 19.64mg vitamin C.

3 Bean and Steak Salad


PREP TIME: 20 MINUTES | COOK TIME: 8 MINUTES

PREP TIME: 20 MINUTES | COOK TIME: 8 MINUTES

Courtesy of: Carolyn Mazzocco

INGREDIENTS

  • 1 can (15 ounces) READ 3 Bean Salad

  • 1 ribeye or top sirloin steak, about 8 ounces (see note)

  • 1/2 teaspoon vegetable oil

  • 1/4 teaspoon salt

  • 2 cups arugula

  • 1/2 cup chopped herbs (see note)

Dressing:

  • 2 tablespoons olive oil

  • 1 tablespoon plain fat-free yogurt

  • 1 tablespoon fresh lemon juice

  • 1 teaspoon prepared horseradish

  • 1/8 teaspoon salt

  • 1/4 teaspoon freshly ground black pepper

DIRECTIONS

Makes 2 servings.

  1. Drain bean salad. Reserve half of liquid. Place beans and reserved liquid in large bowl.

  2. Heat cast iron skillet or other heavy skillet over medium-high heat.

  3. Meanwhile, lightly brush both sides of steak with oil. Sprinkle steak evenly with salt.

  4. Place steak in skillet. Cook 4 minutes on each side, or to desired doneness. Remove steak from pan. Allow steak to rest 10 minutes, covered lightly with aluminum foil. Slice steak.

  5. Meanwhile, add arugula and herbs to bowl with bean salad. Toss gently to combine.

  6. In small bowl, whisk together oil, yogurt, lemon juice, horseradish, salt and pepper. Set aside. Whisk again before serving.

  7. Divide salad between two plates. Top evenly with steak slices. Drizzle dressing over salads.


Notes: If you’re short on time, use precooked steak strips from the refrigerated aisle in the supermarket in place of steak.

Use any favorite combination of herbs such as parsley and thyme, dill, basil, chives or tarragon.


NUTRITION INFORMATION

Nutrition information per serving (1/2 of recipe): 450 calories; 24g protein; 25g carbohydrate; 27g fat; 1340mg sodium; 70mg cholesterol; 4g dietary fiber; 4.92mg iron; 0.11mg thiamin; 1740.7IU vitamin A; 30.63mg vitamin C.

Chicken & 4 Bean Red Curry


PREP TIME: 10 MINUTES | COOK TIME: 5 MINUTES

PREP TIME: 10 MINUTES | COOK TIME: 5 MINUTES

Courtesy of: Amber Battishill

INGREDIENTS

  • 1 can (15 ounces) READ 4 Bean Salad

  • 1-1/2 cups shredded rotisserie chicken, or other cooked chicken

  • 1 jar (8 ounces) Thai red curry sauce

  • 2 cups cooked brown or white rice, without salt

  • Cooked broccoli florets, optional

DIRECTIONS

Makes 4 servings.

  1. Drain bean salad. Discard liquid.

  2. Heat large skillet over medium heat.

  3. Add shredded chicken, bean salad and curry sauce. Cook 4 to 5 minutes or until heated through, stirring occasionally.

  4. Place 1/2 cup rice in four shallow bowls. Top with equal amounts bean curry mixture.

  5. Serve with broccoli, if desired.


NUTRITION INFORMATION

Nutrition information per serving (1/4 of recipe): 425 calories; 16g protein; 39g carbohydrate; 14g fat; 720mg sodium; 50mg cholesterol; 5g dietary fiber; 2.41mg iron; 0.11mg thiamin; 302.63IU vitamin A; 8.54mg vitamin C.

Colorful 3 Bean Cowboy Caviar


PREP TIME: 20 MINUTES

PREP TIME: 20 MINUTES

Courtesy of: Summer Shores

INGREDIENTS

  • 1 can (15 ounces) READ 3 Bean Salad, rinsed and drained

  • 1 bell pepper (any color), diced

  • 2 Roma tomatoes, diced

  • 1 jalapeno pepper, diced, seeds removed

  • 1/4 cup diced red onion

  • 1/2 cup finely chopped cilantro

  • Pita chips, optional

  • Tortilla chips, optional

  • Flatbread, optional

Dressing:

  • 3 tablespoons prepared red wine vinaigrette

  • 1 tablespoon fresh lime juice

  • 1/2 teaspoon ground cumin

DIRECTIONS

Makes 6 servings.

  1. For caviar, in large bowl, combine bean salad, bell pepper, tomatoes, jalapeno pepper, onion and cilantro.

  2. For dressing, in small bowl whisk together vinaigrette, lime juice and cumin until well combined. Add dressing to bean salad mixture; toss to coat. Serve immediately or chilled as a salad, or as an appetizer with pita chips, tortilla chips, flatbread or other favorites.


NUTRITION INFORMATION

Nutrition information per serving (1/6 of recipe): 55 calories; 1g protein; 11g carbohydrate; less than 1g fat; 115mg sodium; less than 1mg cholesterol; 2g dietary fiber; 0.69mg iron; 0.03mg thiamin; 1055.71IU vitamin A; 34.89mg vitamin C.

3 Bean Pasta Salad with Tempeh


PREP TIME: 20 MINUTES | COOK TIME: 15 MINUTES

PREP TIME: 20 MINUTES | COOK TIME: 15 MINUTES

Courtesy of: Deanna Mollicone

INGREDIENTS

  • 1 can (15 ounces) READ 3 Bean Salad

  • 1-1/2 cups elbow macaroni, uncooked

  • 2 cups chopped English cucumber

  • 1 package (10.5 ounces) cherry tomatoes

  • 2 teaspoons extra virgin olive oil

  • 1 package (8 ounces) tempeh

  • 1 tablespoon low-sodium soy sauce or coconut aminos

  • 1 tablespoon maple syrup

  • 1/2 teaspoon smoked paprika

  • 1/4 teaspoon garlic powder

  • 1/2 cup crumbled feta cheese

  • 1 large avocado, diced

Dressing:

  • 1/4 cup extra virgin olive oil

  • 2 tablespoons plus 2 teaspoons champagne vinegar

  • 1 tablespoon Dijon mustard

  • 1 tablespoon fresh lemon juice

  • 1 tablespoon honey

  • 1/4 teaspoon crushed red pepper flakes

  • 1/4 teaspoon salt

  • 1/4 teaspoon freshly ground black pepper

DIRECTIONS

Makes 6 servings.

  1. Drain bean salad. Discard liquid.

  2. Cook macaroni according to package directions. Drain and place in large bowl.

  3. Add bean salad, cucumber and tomatoes to bowl with macaroni. Toss to combine.

  4. For dressing, in small bowl, combine 1/4 cup oil, the vinegar, mustard, lemon juice, honey, red pepper flakes, salt and pepper, stirring with a whisk until well combined. Pour vinaigrette onto salad, tossing to coat. Set aside.

  5. Heat large skillet over medium heat. Add 2 teaspoons oil to pan; swirl to coat. Crumble tempeh into pan; cook 5 minutes or until tempeh is lightly toasted, stirring frequently.

  6. Meanwhile, in small bowl, combine soy sauce, syrup, smoked paprika and garlic powder, stirring with a whisk until well combined. Pour over tempeh, tossing to coat. Cook 3 minutes or until edges are crisp, stirring occasionally.

  7. Top salad with cheese, avocado and tempeh.


NUTRITION INFORMATION

Nutrition information per serving (1/6 of recipe): 405 calories; 14g protein; 41g carbohydrate; 22g fat; 475mg sodium; 10mg cholesterol; 6g dietary fiber; 2.87mg iron; 0.31mg thiamin; 640.29IU vitamin A; 13.05mg vitamin C.

Chicken Corn Chowder Hand Pies


PREP TIME: 20 MINUTES | COOK TIME: 18 MINUTES

PREP TIME: 20 MINUTES | COOK TIME: 18 MINUTES

Courtesy of: Lauren Vavala

INGREDIENTS

  • 2 packages (14.1 ounces each) refrigerated pie dough

  • 1 can (15 ounces) READ German Potato Salad

  • 1 cup shredded rotisserie chicken, or other cooked chicken

  • 3/4 cup canned low-sodium cream style corn

  • 1 egg, beaten

DIRECTIONS

Makes 8 servings (2 hand pies per serving).

  1. Preheat oven to 400°F.

  2. Cut each of four pie crusts into quarters.

  3. Place potato salad in medium bowl. Using a spoon, cut potato slices into bite-sized pieces. Add chicken and creamed corn to potato salad; stir to combine well.

  4. Spoon 2 tablespoons potato salad mixture onto each pie crust quarter, leaving a 1/4-inch border. Moisten dough edges with water; fold long edge of dough over to meet other edge. Crimp edges with tines of a fork to seal.

  5. Place 8 hand pies in a single layer onto lightly greased baking sheet. Brush half of egg evenly over hand pies. Place remaining 8 pies onto another lightly greased baking sheet and brush with remaining egg. Bake 18 minutes or until golden brown. If it is necessary to use two oven racks to fit both pans, switch pans halfway through baking, or bake one pan at a time.

  6. Remove pies from pan. Serve immediately.


NUTRITION INFORMATION

Nutrition information per serving (1/8 of recipe): 570 calories; 9g protein; 65g carbohydrate; 31g fat; 650mg sodium; 40mg cholesterol; 3g dietary fiber; 1.75mg iron; 0.08mg thiamin; 199.92IU vitamin A; 2.37mg vitamin C.

Lebanese Bean Salad Bowls


PREP TIME: 25 MINUTES | COOK TIME: 4 TO 5 MINUTES | STANDING TIME: 5 MINUTES

PREP TIME: 25 MINUTES | COOK TIME: 4 TO 5 MINUTES | STANDING TIME: 5 MINUTES


Courtesy of Delish Knowledge

INGREDIENTS

  • 1 tablespoon olive oil

  • 1/4 cup finely chopped shallots

  • 1 cup uncooked couscous

  • 1 cup plus 2 tablespoons lower-sodium vegetable broth

  • 1/8 teaspoon salt

  • 1/8 teaspoon freshly ground pepper

  • 1/4 cup finely chopped fresh parsley

  • 1 can READ 4 Bean Salad, drained

  • 1/2 cup prepared hummus (homemade or store bought)

  • Salt

  • Pepper

Lemon Parsley Dressing:

  • 1/2 cup finely chopped fresh parsley

  • 1 large lemon, juice and zest

  • 1 small garlic clove, minced

  • 1/2 teaspoon salt

  • 1/4 teaspoon freshly ground pepper

  • 1/2 teaspoon Dijon mustard

  • 1/4 cup extra-virgin olive oil

DIRECTIONS

  1. For couscous, heat medium saucepan over medium heat. Add oil to pan. Add shallots; saute 2 to 3 minutes until shallots are just tender. Add couscous; saute for another minute until couscous is lightly toasted. Add broth, salt and pepper. Increase heat; bring to boil. Cover. Remove from heat and let stand 5 minutes. Fluff with fork, then stir in parsley.

  2. For Lemon Parsley Dressing, in small bowl, whisk together parsley, lemon juice and zest, garlic, salt, pepper and mustard until mustard is dissolved. Keep whisking ingredients together and slowly drizzle in olive oil until dressing forms. Season to taste, adding more salt and pepper, as desired.

  3. Stir in 2 tablespoon of dressing into couscous. Divide the couscous among 4 bowls. Top each bowl with bean salad and hummus. Drizzle with remaining dressing.


NUTRITION INFORMATION

Nutrition information per serving (1/4 of recipe): calories; g protein; g carbohydrate; g fat; mg sodium; mg cholesterol; g dietary fiber; mg iron; mg thiamin; IU vitamin A; mg vitamin C.

Buddha Bowls with Turmeric Tahini Sauce


PREP TIME: 30 MINUTES | COOK TIME: 15 MINUTES

PREP TIME: 30 MINUTES | COOK TIME: 15 MINUTES


Courtesy of The Foodie Physician

INGREDIENTS

  • 3 large sweet potatoes, peeled and diced

  • 1-1/2 tablespoons olive oil

  • 1/2 teaspoon ground cumin

  • 1/2 teaspoon ground coriander

  • 1/4 teaspoon kosher salt

  • 4 cups cooked quinoa, brown rice or other whole grain

  • 1 can (15 ounces) READ 4 Bean Salad, drained

  • 2 cups shredded purple cabbage

  • 2 cups baby spinach

  • 1 avocado, sliced

  • Cilantro leaves for garnish

    Turmeric Tahini Dressing:

  • 1/4 cup tahini

  • 2 tablespoons fresh lemon juice

  • 2 tablespoons olive oil

  • 1/2 clove garlic, grated

  • 1/2 teaspoon turmeric

  • 1/4 cup warm water

  • Salt

  • Pepper

DIRECTIONS

Makes 4 servings.

  1. Preheat oven to 425°F.

  2. Toss sweet potatoes with oil, cumin, coriander and salt. Spread out on sheet pan. Roast in oven 15 minutes or until tender. Remove from oven.

  3. Meanwhile, prepare the Turmeric Tahini Dressing. Whisk tahini, lemon juice, olive oil, garlic, turmeric and water together in medium bowl. Season with salt and pepper, as desired.

  4. To assemble Buddha Bowls, place 1 cup quinoa (or other grain) in each bowl. Divide sweet potatoes, bean salad, cabbage, spinach and avocado slices among the bowls. Garnish with cilantro. Drizzle dressing lightly over salad. Serve extra dressing on the side.


NUTRITION INFORMATION

Nutrition information per serving (1/4 of recipe): calories; g protein; g carbohydrate; g fat; mg sodium; mg cholesterol; g dietary fiber; mg iron; mg thiamin; IU vitamin A; mg vitamin C.

Middle Eastern Inspired Bean Salad

PREP TIME: 20 MINUTES

PREP TIME: 20 MINUTES

Ingredients

  • 1 can (15 ounces) READ 3 or 4 Bean Salad

  • 1/2 cup halved cherry or grape tomatoes

  • 1 small cucumber (4 to 5 inches long) cut in half lengthwise, then thinly sliced crosswise

  • 2 green onions, thinly sliced

  • 1/2 cup chopped fresh parsley

  • 2 tablespoons chopped fresh mint

  • 1 small clove garlic, minced

  • 1/4 teaspoon crushed red pepper flakes

Dressing:

  • 2 tablespoons prepared hummus

  • 1 tablespoon fresh lemon juice

  • 1/4 to 1/2 teaspoon za'atar seasoning blend

Directions

Makes 6 (approx. 1/2-cup) servings

  1. Drain bean salad. Discard liquid. Place bean salad in large bowl.

  2. For dressing, combine hummus, lemon juice and za’tar seasoning; set aside.

  3. Add tomatoes, cucumber, onions, parsley, mint, garlic and red pepper flakes to bean salad. Toss to combine. Add dressing to salad just before serving; toss to combine well. Serve immediately or chilled.


Note: For sandwich, spoon salad into pita halves.


Nutrition Information

Nutrition information per serving (1/6 of recipe): 55 calories; 2g protein; 11g carbohydrate; less than 1g fat; 130mg sodium; 0mg cholesterol; 2g dietary fiber; 1.27mg iron; 0.03mg thiamin; 701.36IU vitamin A; 13.10mg vitamin C.

Caprese Bean Salad for One


PREP TIME: 10 MINUTES

PREP TIME: 10 MINUTES

Directions

Makes 1 (approx. 1-1/4 cup) serving.

  1. Drain bean salad. Discard liquid.
  2. Place mozzarella in shallow serving bowl or dish. Top with bean salad. Sprinkle with tomatoes and basil. Add pepper and drizzle with balsamic vinegar, if desired. 

Ingredients

  • 1 single serve cup READ 3 Bean Salad
  • 1 to 2 ounce portion fresh mozzarella or burrata cheese
  • 1/4 cup chopped fresh tomatoes
  • 1 to 2 tablespoons thinly sliced fresh basil
  • Coarse grind black pepper (optional)
  • 1/4 to 1/2 teaspoon balsamic vinegar (optional)

Nutrition Information

Nutrition information per serving: 160 calories; 7g protein; 19g carbohydrate; 5g fat; 420mg sodium; 20mg cholesterol; 4g dietary fiber; 1.37mg iron; 0.02mg thiamin; 854.42IU vitamin A; 67.12mg vitamin C.


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