Courtesy Of: Spa Index Kitchen, Adapted from Pritikin Cooking School
We adapted this from a Vegetable Bean Salad submitted to a Pritikin Cooking School Contest. By adding a can of water-packed white tuna, we converted it to a filling and complete meal, which lasts well in the fridge and at work.
Ingredients
2cupskidney beans- cooked
1cangreen beans- french style, thin strips, drained
1wholebell pepper - stems and seeds removed
½smallred onion- diced
1cupcorn kernals- fresh or frozen
1canalbacore tuna- packed in water
2tablespooncilantro
1cupvegetable broth- low sodium
2teaspooncornstarch
2tablespoonlemon juice
½teaspoonchili powder
½teaspoongarlic powder
½teaspoononion power
1teaspooncumin
Instructions
If using dried kidney beans, soak overnight, drain, and cook for approximately 1 ½ to 2 hours, or tender. Dried beans will generally double in size during cooking, so 1 cup dry will make 2 cups cooked. Allow beans to cool. Refrigerate until ready to use. Or, use canned beans, being sure to drain and rinse thoroughly.
Chop bell pepper, red onion, into a small dice. Chop cilantro very finely.
Combine all beans, vegetables and herbs in a bowl.
Drain the can of tuna thoroughly, and flake apart. Add to beans and vegetables.
For the dressing, dissolve cornstarch in vegetable broth.
Add the dry spices to a jar with a lid. A canning jar works well.
Pour vegetable broth and lemon juice over spices. Tighten lid and shake thoroughly.
Pour dressing over salad mixture, toss to combine, and chill for 30 minutes to meld the flavors.
Spa Index Kitchen Notes
When using canned beans and spices, make sure that they are no salt added.We didn't even thaw the corn kernals. We like the flame-roasted corn by Trader Joe's, but any frozen kernals are terrific just added as they are, and they'll thaw quickly as you chill this salad, and help to make it cool and refreshing on a warm day.
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