Vegetable and bean bowl

Heart Smart Gluten Free Low Sodium

This recipe makes a great meatless meal! Eating a meatless meal two or more times each week will help you eat more vegetables, fruit or both. This will increase the vitamins, minerals, antioxidants and phytochemicals needed for a healthy body and immune system.


2 16-ounce cans of low-sodium red kidney beans
8 leaves of romaine lettuce
5 medium carrots, julienned
1/2 small red onion, diced
1 large green pepper, diced
12 garlic-stuffed olives
8 tablespoons fresh basil leaves
2 tablespoon extra-virgin olive oil
2 teaspoons balsamic vinegar
1/4 teaspoon ground cumin
1/4 teaspoon chili powder



  1. In a medium microwave-safe bowl, add the kidney beans (including the liquid from the beans). Cover the bowl with plastic wrap and microwave on high for 2 to 3 minutes, until hot. Remove from the microwave and set aside.
  2. In each bowl, place two lettuce leaves on the bottom. Using a slotted spoon, add 2/3 cup of beans.
  3. Top with 1/4 cup carrots, 2 tablespoons onion, 1/4 cup green peppers, 3 olives (chopped) and 2 tablespoons basil leaves.
  4. Drizzle 1/2 tablespoon olive oil and 1/2 teaspoon vinegar over the top. Sprinkle with a pinch of cumin and chili powder. Enjoy!

Makes 4 servings

Carb choices per serving: 3

*Option not included in nutrition facts.

First Published: 04/20/2020
Last Reviewed: 04/17/2020

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You can use any type of legume for this bowl such as black beans, chickpeas or pinto beans. Pick your favorite!*
vegetable and bean bowl nutrition label