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Re: Antipasto Bean Salad

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Without the olives, the entire recipe

only has 12 grams of fat, well below 10% of calories

Carol

siderea wrote:

Antipasto Bean Salad, (or what to serve

during

a heat wave~~~~~)

Combine in a big bowl:

1 pound of fresh green beans, left long, lightly steamed and chilled

3.5 cups Kidney beans, canned or home cooked, with some of the cooking

liquid

1.5 cups Garbanzos, canned or home cooked

1 can artichoke hearts packed in water, drained and sliced lengthwise

1 whole green pepper, sliced

1 whole red pepper sliced

1/2 big Bermuda onion, sliced longitudinally

1/4 finly chopped parsley

1/4 cup fresh basil

1/4 cup balsamic vinegar

4 cloves crushed garlic

1 cup mushrooms (Leftover grilled portablellas are wonderful!)

6 garlic stuffed green olives finely chopped (optional due to fat and

salt content)

A heap of fresh ground pepper

Mix and chill for at least 3 hours. Makes 10 cups

Total recipe:

1400 calories

262 g carbohydrates

21 g. fat

95g protein

1 cup serving:

140 calories

26 g carbohydrates

2.1g fat

9.5 g protein

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The recipe sounds good and I intend to try it. The only suggestion I would make is to

rinse all the canned stuff with plain water before adding it. Canned vegetables are notoriously salty.

From: siderea <siderea@...>

Reply-< >

Date: Tue, 08 Jul 2008 17:32:52 -0700

<Thrifty_Cooks >, <Eat-2-Live >, <fatfree_vegan >, < >

Subject: [ ] Antipasto Bean Salad

Antipasto Bean Salad, (or what to serve during a heat wave~~~~~)

Combine in a big bowl:

1 pound of fresh green beans, left long, lightly steamed and chilled

3.5 cups Kidney beans, canned or home cooked, with some of the cooking liquid

1.5 cups Garbanzos, canned or home cooked

1 can artichoke hearts packed in water, drained and sliced lengthwise

1 whole green pepper, sliced

1 whole red pepper sliced

1/2 big Bermuda onion, sliced longitudinally

1/4 finly chopped parsley

1/4 cup fresh basil

1/4 cup balsamic vinegar

4 cloves crushed garlic

1 cup mushrooms (Leftover grilled portablellas are wonderful!)

6 garlic stuffed green olives finely chopped (optional due to fat and salt content)

A heap of fresh ground pepper

Mix and chill for at least 3 hours. Makes 10 cups

Total recipe:

1400 calories

262 g carbohydrates

21 g. fat

95g protein

1 cup serving:

140 calories

26 g carbohydrates

2.1g fat

9.5 g protein

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Guest guest

Sorry,for the confusion I can my own beans without salt,

so that leaves leeway for a few olives.

lcc

[ ] Antipasto Bean Salad

Antipasto Bean Salad, (or what to serve during a heat wave~~~~~)

Combine in a big bowl:

1 pound of fresh green beans, left long, lightly steamed

and chilled

3.5 cups Kidney beans, canned or home cooked, with some

of the cooking

liquid

1.5 cups Garbanzos, canned or home cooked

1 can artichoke hearts packed in water, drained and sliced

lengthwise

1 whole green pepper, sliced

1 whole red pepper sliced

1/2 big Bermuda onion, sliced longitudinally

1/4 finly chopped parsley

1/4 cup fresh basil

1/4 cup balsamic vinegar

4 cloves crushed garlic

1 cup mushrooms (Leftover grilled portablellas are wonderful!)

6 garlic stuffed green olives finely chopped (optional due

to fat and salt

content)

A heap of fresh ground pepper

Mix and chill for at least 3 hours. Makes 10 cups

Total recipe:

1400 calories

262 g carbohydrates

21 g. fat

95g protein

1 cup serving:

140 calories

26 g carbohydrates

2.1g fat

9.5 g protein

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