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Saturday, December 18, 2010

Marinated Mediterranean Longevity Salad

Marinated Longevity Salad
Yield:  Enough for a small army (About 25 generous servings)
Difficulty:  Easy

Nutrition Info, based on 1/2 cup base:
calories:  147
Fat:  11g total (mono 8g, sat 1, polyunsat 2)
Carbs (all CLEAN):  10g
Protein:  3g

About This Recipe

If you could take every macro-nutrient for good health and longevity and put it into one bowl, this would be it.  This recipe is a powerhouse of flavorful, colorful, raw vegetables,herbs, fiber, and good monosaturated fat. The 5 types of beans provide a good amount of protein.  This is always a crowd-pleaser at parties.  The marinated base keeps in a covered container in the fridge for a good week.  Be sure to rinse the beans thoroughly to eliminate 45% of the sodium.

Four Easy Steps

  1. Make the dressing (recipe follows).
  2. Make the base and marinate overnight (recipe follows).
  3. Just before serving, cut or tear any hearty lettuce (romaine works well) into bite size pieces.
  4. Into your salad bowl, mix equal parts of the marinated bean mixture and lettuce.  Toss with serveral big handfuls of shredded Parmesano Reggiano cheese and additional dressing to taste.  Croutons at the last minute optional.


  • 1/3 C. Red Wine Vinegar
  • 4 Cloves Garlic Pressed
  • 2 T. Dijon Mustard
  • 1 T. Freshly Squeezed Lemon Juice
  • 3 T. Honey
  • 1-1/2 C. Good Extra Virgin Olive Oil (taste matters!)
  • Plenty of Salt and Fresh Ground Pepper to Taste
Mix first 5 ingredients in a shaker or bowl till combined.  Slowly add olive oil while shaking or whisking to form an emulsion.  Set aside.

Base -- Keeps in the refrigerator for a good week or so

  • 1 can Garbanzo Beans Drained and Rinsed
  • 1 can Dark Red Kidney Beans Drained and Rinsed
  • 1 can Cannelli Beans Drained and Rinsed
  • 1 can Black Beans Drained and Rinsed
  • 1 cup Diced Celery
  • 1 cup Fresh Raw Green Beans or Snap Peas cut on the bias
  • 1 Red Bell pepper diced
  • 1 box of Grape Tomatoes halved
  • 1 can Medium or Small Pitted Black Olives drained
  • 2 14-oz cans Small Artichoke Hearts (or 2 14-oz jars marinated) drained and quartered
  • 1 med. Red Onion diced (or more to taste)
  • 1 cup Packed Minced Italian Parsley (or the whole bunch!)
  • 1 cup Broccoli coarsely diced
  • 1 cup Cauliflower coarsely diced 
Combine in a large covered bowl with 2/3 of dressing and marinate at least 4 hours or overnight in the refrigerator.

Optional -- Top with 6 ounces of grilled salmon, chicken or steak; or a can of albacore tuna for a nice one-dish meal!

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1 comment:

  1. Fantastic recipe--one of my favorites. I've made this for a variety of functions and it has been an absolute hit every time! For those of you on the Weight Watchers Point Plus program, according to my calculations using the Weight Watchers e-tools, 1/2 cup of base = 4 points.