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Kidney Bean Salad with Mediterranean Dressing
The dressing used in this salad is very versatile and can be used on many different vegetables.
Kidney Bean Salad with Mediterranean Dressing Prep and Cook Time: 15 minutes

Ingredients:
  • 1 ear of raw corn kernels
  • 1/4 cup minced red onion
  • 1 15oz can kidney beans, rinsed and drained
  • 1 medium tomato, chopped
  • 2 TBS fresh parsley or cilantro, minced
  • Mediterranean Dressing
  • 4-5 cloves garlic, chopped or pressed
  • 1 cup extra virgin olive oil
  • 1/3 cup fresh lemon juice
  • sea salt and pepper to taste

Directions:

  1. Combine all ingredients and toss with 1/2 cup Mediterranean Dressing.
Mediterranean Dressing
  1. Press garlic and let it sit for 5 minutes.
  2. Whisk together the lemon juice, garlic, sea salt, and pepper.
  3. Slowly pour the extra virgin olive oil into the mixture while whisking constantly. The more slowly you pour and the faster you whisk, the thicker and creamier the dressing will be.

    The dressing will store in the refrigerator for up to 10 days. It will solidify so you will need to bring it back to room temperature before using.

Servings
  • Salad: Serves 2
  • Dressing: Yields about 1-1/3 cup

To add additional flavor and nutrition the dressing, you can add any of the following: minced basil or cilantro, minced onion, curry powder, honey, finely diced avocado or red bell pepper (if using avocado or bell pepper, use dressing immediately).

Alternative: Dressing ingredients can be added directly to vegetables or salads without whisking.

Nutritional Profile

Kidney Bean Salad
1.00 serving
(437.91 grams)
Calories: 556

NutrientDRI/DV



 fiber90%

 copper61%


 folate52%



 protein38%




Introduction to Recipe Rating System Chart

In order to better help you identify recipes that feature a high concentration of nutrients for the calories they contain, we created a Recipe Rating System. This system allows us to highlight the recipes that are especially rich in particular nutrients. The following chart shows the nutrients for which Kidney Bean Salad with Mediterranean Dressing is either an excellent, very good, or good source (below the chart you will find a table that explains these qualifications). If a nutrient is not listed in the chart, it does not necessarily mean that the recipe doesn't contain it. It simply means that the nutrient is not provided in a sufficient amount or concentration to meet our rating criteria. (To view this recipe's in-depth nutritional profile that includes values for dozens of nutrients - not just the ones rated as excellent, very good, or good - please use the link below the chart.) To read this chart accurately, you'll need to glance back up to see the ingredients used in the recipe and the number of serving sizes provided by the recipe. Our nutrient ratings are based on a single serving. For example, if a recipe makes 4 servings, you would be receiving the nutrient amounts listed in the chart by eating 1/4th of the combined ingredients found in the recipe. Now, returning to the chart itself, you can look next to the nutrient name in order to find the nutrient amount it offers, the percent Daily Value (DV%) that this amount represents, the nutrient density that we calculated for this recipe and nutrient, and the rating we established in our rating system. For most of our nutrient ratings, we adopted the government standards for food labeling that are found in the U.S. Food and Drug Administration's "Reference Values for Nutrition Labeling." Read more background information and details of our rating system.

Kidney Bean Salad
1.00 serving
437.91 grams
Calories: 556

NutrientAmountDRI/DV
(%)
Nutrient
Density
World's Healthiest
Foods Rating
molybdenum226.86 mcg50416.3excellent
vitamin K83.13 mcg923.0excellent
fiber22.51 g902.9excellent
copper0.55 mg612.0very good
phosphorus374.45 mg531.7very good
folate209.03 mcg521.7very good
manganese1.00 mg501.6very good
vitamin B10.51 mg431.4good
protein19.10 g381.2good
vitamin C27.66 mg371.2good
magnesium124.42 mg311.0good
vitamin B20.33 mg250.8good
World's Healthiest
Foods Rating
Rule
excellent DRI/DV>=75% OR
Density>=7.6 AND DRI/DV>=10%
very good DRI/DV>=50% OR
Density>=3.4 AND DRI/DV>=5%
good DRI/DV>=25% OR
Density>=1.5 AND DRI/DV>=2.5%

In-Depth Nutritional Profile for Kidney Bean Salad with Mediterranean Dressing

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