*Recipe* Toasted Pita and Bean Salad

This is from Delish.com. For the full article, click here: http://www.delish.com/recipes/cooking-recipes/low-calorie-lunches

Toasted Pita and Bean Salad

Yields: 4 servings, about 2 cups each

Total Time: 30 min

Prep Time: 30 min

Ingredients

  • 2 whole-wheat pita breads, cut or torn into bite-size pieces
  • 2 clove(s) garlic, peeled
  • 1/8 teaspoon(s) salt
  • 2 tablespoon(s) fresh lemon juice
  • 2 tablespoon(s) ground toasted cumin seeds (see Tips & Techniques)
  • 3 tablespoon(s) extra-virgin olive oil
  • Freshly ground pepper to taste
  • 2 cup(s) cooked pinto beans, well drained and slightly warmed (see How to Cook a Pot of Beans, below)
  • 1 cup(s) diced plum tomatoes or 1/2 pint cherry tomatoes, quartered
  • 1/2 cucumber, peeled and diced
  • 1 cup(s) sliced romaine lettuce
  • 1 cup(s) crumbled feta cheese
  • 3 tablespoon(s) chopped fresh parsley
  • 3 tablespoon(s) chopped fresh mint

Directions

  1. Preheat oven to 400°F.
  2. Spread pita pieces out on a large baking sheet. Bakeuntil crisp and beginning to brown, 5 to 7 minutes. Let cool on the pan.
  3. Mash garlic and salt with the back of a chef’s knife to form a paste. Transfer to a bowl, add lemon juice and ground cumin and whisk to blend. Add oil in a slow, steady stream, whisking continually. Season with pepper.
  4. Place beans, tomatoes, and cucumber in a serving bowl. Add the toasted pita, lettuce, feta, parsley, mint, and the dressing; toss to mix. Season with more pepper. Serve immediately.

    Carb Servings: 2 1/2 starch, 1 vegetable, 2 medium fat meat, 2 fat Carbohydrate Servings: 2 Nutrition Bonus: Folate (49% daily value), Vitamin A (38% dv), Vitamin C (30% dv), Calcium (28% dv), Iron (22% dv), Magnesium (21% dv), Potassium (19% dv).

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s