Mixed Beans and antipasti salad

October 9, 2011

Salad is a basic dish in the Mediterranean diet. It can be a site dish or a main dish. There is more to salad than limp lettuce. The salads – a combo of fresh ingredients and sneaky cheats – are filling to be main means and they are good for you too.

A handy tub of veg antipasti transforms this bean and rice salad into something special that is great for veggies too. The following recipe is for 4 servings, it will need about 5 minutes of preparation time and 10 minutes of cook time, thus in 15 minutes you will have a serving for 4 people.

Mixed bean and antipasti salad

The Ingredients

0.5 lb of basmati rice

0.5 lb of tub mixed vegetable antipasti roughly chopped

1 lb of tinned mixed pulses in water, drained and rinsed

The juice of one lemon

1 tbsp Dijon mustard

1 tbsp olive oil

½ tsp honey

0.1 lb watercress, washed

The Execution Method

  • Cook the basmati rice according to pack instruction. Drain and cool by rinsing under cold running water. Set aside.
  • Tip the vegetable antipasti into a large salad bowl and toss together with the drained beans. Set aside
  • For the dressing, whisk together the lemon juice, mustard and olive oil. Season to taste and salt and pepper and sweeten with a little honey.
  • Add the cooked, cooled, rice to the antipasti and bean mixture. Pour over the dressing and toss the salad together well. Fold through the watercress leaves just before serving.

Since the Mediterranean diet allows for moderate consumption of wine, this dish combines well with a light fresh white wine if summer with a light red wine if winter.


Andrea Aurelio
About the author

Andrea Aurelio adopted the Mediterranean diet and the Mediterranean way of living after evaluating a series of diets and realizing that the Mediterranean diet is a proven diet and the best way to adopt a healthy lifestyle. You can connect with him on Google+, Facebook, Twitter and Pinterest.

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