Tzu Chi Foundation Shares a Protein-Packed Vegetarian Salad Recipe

This flavorful salad is packed with protein and fiber. Yet, the dish is quite easy to prepare.

It is a visual as well as tasty delight, mixing the creaminess of white beans and avocado with the aromatic herbs and the crunchiness of cucumber.

White beans are the base. Choose from cannellini (aka white kidney beans), great northern beans or navy beans. Cannellini beans will lend a creamy texture and nutty taste.

Ingredients:

• 1 (15-ounce) can white beans
• 1 medium Japanese cucumber, diced
• 1 cup halved cherry tomatoes
• 1 cup cubed avocado
• 1/4 small red onion, thinly sliced
• 1/2 cup chopped parsley
• 1/2 cup chopped fresh dill

Vinaigrette Dressing Ingredients:

• 2 cloves garlic, minced
• Juice of 1 large lime
• 1/3 cup extra virgin olive oil
• 1 teaspoon maple syrup
• 1 teaspoon Dijon mustard
• Salt and pepper, to taste

Directions:

1. Rinse beans thoroughly and drain well. Arrange all the vegetables and herbs in a salad bowl.
2. Whisk dressing ingredients together until well-blended. Drizzle over the salad and gently mix.
3. Serve with pita bread. Serves 4.

Approximate Nutrient Analysis per serving (not including salt to taste or pita bread): 350 calories, 24 g fat, 3.5 g saturated fat, 0 mg cholesterol, 200 mg sodium, 28 g carbohydrate, 8 g fiber, 4 g sugar, 9 g protein. Nutritional analysis provided by Joannie Dobbs, Ph.D., CNS.

The Buddhist Tzu Chi Foundation is an international nonprofit with a local office in Kaimuki. Its mission of community service includes the promotion of a healthy vegetarian lifestyle.