The name for this dish, piyaz, is rooted in an old Iranian word for onion and hints at one of its central ingredients: red onions lightly pickled in red wine vinegar to add brightness and depth.

Piyaz has evolved over centuries, with variations dating back to the Ottoman period that included everything from chickpeas to potatoes. Today’s version often highlights white beans, Roma tomatoes, parsley and a hint of sumac, which is a citrusy and smoky spice common in Middle Eastern cooking.

This salad is more than a flavorful side. Cannellini beans deliver a dose of fiber and plant-based protein, while tomatoes offer antioxidant-rich vitamins A and C. Parsley, far more than a garnish, adds freshness along with a boost of vitamin K. Piyaz pairs well with grilled meats, roasted vegetables or warm pita bread, making it a versatile and heart-smart option for summer meals.

Ingredients

1 medium red onion, halved and thinly sliced

3 garlic cloves, minced

1/3 cup red wine vinegar

Juice and zest of large lemon

2, 15 oz. cans cannellini beans, rinsed and drained

4 Roma tomatoes, cut into wedges

2/3 cup packed chopped fresh parsley

2 ½ tsp. sumac, more for topping

Salt, to taste

Pepper, to taste

1/3 cup extra virgin olive oil

Directions

1. In a large bowl, add the red onions, garlic, vinegar, lemon zest, and lemon juice. Toss and set aside for about 10 minutes.

2. Add the beans, tomato wedges, and parsley. Then add the sumac, salt, and black pepper. Drizzle with the olive oil. Toss to combine.

3. Taste and adjust seasoning before serving.

Nutrition Facts

Serving Size: 1 Cup

Calories: 210

This recipe was created in partnership with CU Anschutz Health and Wellness Center.

Do you want to learn to cook healthier for yourself and your family? Check out the latest CU AHWC Cooking Series offerings by clicking here.

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