White Bean and Roasted Red Pepper Salad

Featured in the Honolulu Star-Bulletin on March 3, 2010.



White Bean and Roasted Red Pepper Salad

From The Heart-Smart Diabetes Kitchen

  • 1/2 of 15 ounce can no-salt-added navy beans, rinsed and drained
  • 1 cup grape cherry tomatoes, quartered
  • 1 cup (1/2 ounce) loosely packed baby spinach, coarsely chopped
  • 1/2 cup chopped roasted red peppers
  • 8 pitted Kalamata olives, coarsely chopped
  • 2 tablespoons chopped fresh basil leaves
  • 1 medium garlic clove, minced
  • 1 tablespoon canola oil
  • 1 tablespoon cider vinegar
  • 3 cups (1 1/2 ounces) loosely packed baby spinach leaves


  1. Combine beans, tomatoes, chopped spinach, peppers, olives, basil, and garlic in a medium bowl.
  2. To serve, add canola oil and vinegar.
  3. Using a rubber spatula, toss ingredients gently, yet thoroughly, until well coated.
  4. Place equal amounts of whole spinach leaves on four salad plates and spoon bean mixture on top.

Makes 12 servings.

Fast tip: The bean mixture may be assembled without the canola oil and vinegar up to 8 hours in advance. Simply cover and refrigerate, then add the canola oil and vinegar at serving time for peak flavors and texture.

Nutrition Information: Exchanges/Choices: 1/2 Starch, 1 Vegetable 105 calories (40 calories from fat), 4.5 g fat (0.4 saturated fat, 0 g trans fat, 0 mg. cholesterol, 115 mg sodium, 12 g carbohydrate (4 g dietary fiber, 2 g sugar), 4 g protein


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