Bean Salad Sandwich For Health


Perfect for a spectacular picnic in the park, the Tuscan White Bean Salad Sandwich is a light, refreshing salad made with organic beans, which provide nutritious protein and fiber. The high-fiber content of beans helps to keep the net carbs low, resulting in a deliciously reduced-carb sandwich. French Meadow Bread, at only 5 net carbs per slice, is a perfect base for this healthful and tasty white bean salad sandwich that is filled with organic goodness.

Tuscan White Bean Salad Sandwich with Tomato Vinaigrette

Tomato Vinaigrette:
1 teaspoon minced garlic (1 clove)
2 tablespoons finely diced shallots (about 1 medium shallot)
2 tablespoons red wine vinegar
2 teaspoons balsamic vinegar
1 teaspoon salt
1/4 teaspoon freshly ground pepper
5 tablespoons extra virgin olive oil
3 organic Italian tomatoes, diced

Marinated Beans
3 cups Eden Organic Navy Beans, drained and rinsed (two 15oz cans)
1 cup Tomato Vinaigrette
4 scallions, thinly sliced
1/4 cut fresh basil leaves, sliced in thin strips
1 teaspoon freshly squeezed lemon juice
1 teaspoon salt
1/2 teaspoon freshly ground pepper
3 cups mesclun salad greens
6 slices French Meadow Men’s Bread or Hemp Seed Bread

Olive Paste:

1 cup nicoise or kalamata olives, pitted
1/4 cup capers, rinsed
2 small cloves garlic
2 tablespoons extra virgin olive oil
2 teaspoons chopped fresh thyme leaves
fresh lemon juice
freshly cracked pepper to taste

Tomato Vinaigrette: In medium mixing bowl, whisk together all vinaigrette ingredients.

Marinated Beans: Place beans in a large bowl: cover with the vinaigrette. Gently mix in scallions and basil. Season with salt, pepper and lemon juice. Refrigerate covered one hour.

Olive Paste: In a food processor, process olives, capers, and garlic until smooth. Add olive oil while machine is running. Season with pepper and add thyme and lemon juice.

To Assemble: Spread 2 teaspoons olive paste on each slice of bread and cut diagonally. Place one slice (two halves) of bread open-faced on each serving plate; top with 1/2 cup mesclun. Place 1/2 cup marinated beans on each sandwich. To take on a picnic, pack the bean salad, mesclun and bread spread with olive paste separately. Assemble just before serving. Serves 6

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Bea James is Senior Whole Health Manager at Lunds and Byerly's. She is a member of the USDA National Organic Standards Board, member of the International Association of Natural Products Producers, and Chair of the Food Marketing Institute Natural Foods Committee. Bea is a long time chef appearing on local radio and TV to advocate organic foods, as well as former deli manager of two Twin Cities Natural Food Co-ops. She can be reached for organic questions at Copyright © 2005 Bea James. All rights reserved.



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