Festive Black Bean, Orzo,
and Turkey Salad
3 1/2 cups cooked Black Beans, drained
and rinsed or 1 1/3 cups dry Black Beans, cooked
2 cups cooked lean turkey, chopped
1 1/2 cups orzo or other small pasta
1 red bell pepper, diced
1 fresh green chili pepper, chopped (if desired)
1 yellow bell pepper, diced
1 medium sweet red onion, chopped
1/2 cup cilantro leaves, finely chopped
3 tablespoons fresh lime juice
1 1/2 tablespoons white wine vinegar
2 large garlic cloves, chopped
1 1/2 teaspoons ground cumin
1 teaspoon freshly ground pepper
1/2 teaspoon dry mustard
1 teaspoon Worcestershire sauce
2/3 cup olive oil
6 cups romaine lettuce leaves, torn
- Cook pasta in boiling water 6 to 8 minutes,
or until al dente. Drain and rinse under cold water, then drain
again.
- In a blender or food processor, blend
lime juice, vinegar, garlic, dry mustard, and other seasonings
together until smooth. Slowly add oil during blending process
until dressing is thick and creamy.
- In a salad bowl, mix pasta, turkey, peppers,
onion, beans and cilantro. Pour dressing over turkey/bean mixture
and toss until well coated. Divide torn lettuce leaves among
6 plates and top with salad mixture.
Makes 6 servings.
NUTRITIONAL INFORMATION (per serving)
Servings per recipe: 6
Serving size: 2 cups
Calories: 300
Carbohydrates: 49g
Fat: 3g
Cholesterol: 22mg
Protein: 22g
Fiber: 10g
Sodium: 490mg (327mg if using dry beans)
FOOD EXCHANGES
2 starch/bread
2 lean meat
1 fruit
1 vegetable
Recipe provided courtesy The Michigan Bean Commission.
