Bean Salad
For a quick and easy lunch idea, or your next BBQ or picnic, make an oil-free bean salad.
Servings: 8 servings
Calories: 226kcal
Ingredients
Bean Salad
- 15 ounces Cannellini Beans rinsed and drained
- 15 ounces chickpeas rinsed and drained
- 15 ounces dark red kidney beans rinsed and drained
- 1 cup diced red onion
- 1 cup diced celery
- 1 red bell pepper diced
- ¼ cup chopped fresh parsley
- ¼ cup chopped fresh dill
- ½ teaspoon red pepper flakes optional
Dressing
- ¼ cup red wine vinegar
- 2 Tablespoons maple syrup
- 1 Tablespoon dijon mustard
- ⅛ cup water
- ½ teaspoon sea salt
- ½ teaspoon black pepper
- 1 pinch red pepper flakes optional
- 1 Tablespoon Italian seasoning
Instructions
Bean Salad
- Rince, drain, and combine all beans in a large bowl.
- Dice vegetables and add them to the bowl with the beans.
- I use a vegetable chopper to make the vegetable uniform in size.
- Add herbs and seasonings.
- Set aside to make the dressing.
Bean Salad Dressing
- Whisk all ingredients together.
- Pour over the bean salad.
- Stir into bean salad mixture.
- Cover and place in the refrigerator.
- The bean salad needs to marinate int eh refrigerator for at least an hour for optimal flavor.
Notes
- Prepare and refrigerate the bean salad so the dressing and salad ingredients marinate, enhancing the flavors.
- Always be careful when adding hot spices like red pepper flakes. Instead, add small amounts until you get the desired taste, or skip the ingredients if you are sensitive to spice.
- Rinse the beans in a colander and shake off excess water before adding them to the salad bowl.
- Store the salad in an air-tight container for up to 5 days in the refrigerator.
Nutrition
Calories: 226kcal | Carbohydrates: 42g | Protein: 13g | Fat: 2g | Saturated Fat: 0.2g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 0.4g | Sodium: 302mg | Potassium: 513mg | Fiber: 12g | Sugar: 7g | Vitamin A: 862IU | Vitamin C: 26mg | Calcium: 107mg | Iron: 5mg