Broccoli & Bean Salad 

This healthy but hearty, vegetarian dish requires no cooking and takes little time to prep. To ease the tasks of this recipe, purchase precut ingredients, including frozen broccoli florets and jarred, minced garlic.


Nutrition information (per serving: 1 cup)*: Saturated Fat (1g); Carbohydrates (19g); Sodium (250mg); Sugar (3g); Fiber (6g); Cholesterol (0mg); Protein (7g)
 

3 cups broccoli florets, blanched, dried

1 15-ounce can of Great Northern beans, drained, rinsed, dried

2 Tbsp. extra virgin olive oil

½ tsp. roasted jalapeno, skin and seeds removed, minced (optional)

1 clove garlic, minced

1 Tbsp. parsley, chopped

¼ tsp. salt

1/8 tsp. black pepper, ground

2 Tbsp. lemon juice

 

Bring a pot of water to a boil. Rinse a head of broccoli and cut into equal-sized florets.

Add the florets to boiling water, simmer until al dente (two to three minutes).

Strain the broccoli and set aside on a towel to dry and cool.

Drain and rinse the beans. Set them aside to dry.

In a mixing bowl, whisk together the olive oil, roasted jalapeno, garlic, parsley, salt and pepper. Slowly add the lemon juice while whisking.

Once an emulsion is formed, add about one-third of the beans and mash them into the dressing to thicken it.

Add the broccoli and the rest of the beans. Mix to coat evenly. Serve cold or at room temperature.

 

Roasting Jalapeno

If adding jalapeno, insert a skewer or two-prong fork into the stem of a fresh jalapeno. Hold over medium flame, roasting each side until skin blisters. Once fully blistered, put the jalapeno in plastic wrap and cover. After one minute, uncover the jalapeno and, using a knife, gently scrape away all the blistered skin. Remove the seeds and ribs from the jalapeno without rinsing in water and mince.

*Disclaimer: All nutritional information provided is approximate and based on USDA measurements. Actual amounts may vary based on exact ingredients used, how they are prepared and serving size.