Skip to content past banner and navigation links
U.S. flag

An official website of the United States government

Official websites use .gov
A .gov website belongs to an official government organization in the United States.

Secure .gov websites use HTTPS
A lock ( ) or https:// means you’ve safely connected to the .gov website. Share sensitive information only on official, secure websites.


Tuscan Beans With Tomatoes and Oregano

Dine outside on a warm summer evening with this cool and satisfying salad

Recipe Source: Deliciously Healthy Dinners

Ingredients

1 can (15½ oz) low-sodium chickpeas (or garbanzo beans), drained and rinsed

2 C cherry tomatoes, rinsed and halved

1 Tbsp olive oil

1 tsp balsamic vinegar

2 Tbsp fresh oregano, minced (or 1 teaspoon dried)

⅛ tsp ground black pepper

½ tsp salt-free seasoning blend

4 whole inner leaves of romaine lettuce, rinsed and dried

Photograph of the completed recipe.
calories 265
Total fat 10 g
Saturated fat 1 g
Cholesterol 0 mg
Sodium 116 mg
Total fiber 10 g
Protein 12 g
Carbohydrates 35 g
Potassium 731 mg

Directions

  • 1
    In a large salad bowl, combine beans and tomatoes.

  • 2
    In a small bowl, combine olive oil, vinegar, oregano, pepper, and salt-free seasoning blend.  Using a wire whisk, beat the ingredients until they blend into one thick sauce at the point where the oil and vinegar no longer separate.

  • 3
    Pour the dressing over the beans and tomatoes, and mix gently to coat.

  • 4
    Line four salad bowls with one romaine lettuce leaf each.

  • 5
    Top each leaf with one-fourth of the bean mixture, and serve.

Tip: Serve with a fresh green salad and crusty bread to soak up the delicious dressing.

 

Note: If you can't find beans labeled “low sodium,” compare the Nutrition Facts panels to find the beans with the lowest amount of sodium. Rinsing can help further reduce the sodium level.

_______________
™Keep the Beat is a trademark of the U.S. Department of Health and Human Services.