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Osteoporosis Canada
Mixed Bean Salad

Mixed Bean Salad

Mixed Bean Salad Mixed Bean Salad

Mixed Bean Salad

PREP TIME: 15 Mins

COOK TIME: 6 Mins

SERVES: 8

PREP TIME: 15 Mins

COOK TIME: 6 Mins

SERVES: 8

Mixed Bean Salad

PREP TIME: 15 Mins
COOK TIME: 6 Mins
SERVES: 8

Ingredients

This versatile mixed bean salad showcases four delicious types of beans with a light vinaigrette. It’s great to make ahead and keep in the refrigerator to enjoy on its own or as a side with lunch or dinner. It also makes a perfect potluck or picnic salad to share.

  • 8 oz (250 g) green beans, trimmed and chopped into bite-size pieces
  • 1 can (19 oz/540 mL) chickpeas, drained and rinsed
  • 1 can (19 oz/540 mL) red kidney beans, drained and rinsed
  • 1 can (19 oz/540 mL) black beans, drained and rinsed
  • 2 celery stalks, finely chopped
  • 1 red or yellow bell pepper, diced
  • 1 carrot, shredded
  • 1/3 cup (75 mL) extra virgin olive oil
  • 1/4 cup (60 mL) red wine vinegar
  • 1 tbsp (15 mL) Dijon mustard
  • 1 tbsp (15 ml) maple syrup
  • 3/4 tsp (3 mL) salt
  • 1/4 tsp (1 mL) pepper
  • 1/3 cup (75 mL) chopped fresh basil or cilantro
 

Preparation

In a saucepan of boiling water, cook green beans for about 6 minutes or until tender crisp. Drain and rinse under cold water; place in a large bowl.

Add chickpeas, kidney beans and black beans, celery, bell pepper and carrot.

In a small bowl, whisk together oil, vinegar, mustard, maple syrup, salt and pepper. Add to bean mixture, stirring to combine well. Add basil and stir to combine.

Cover and refrigerate for up to 4 days.

Ingredients

This versatile mixed bean salad showcases four delicious types of beans with a light vinaigrette. It’s great to make ahead and keep in the refrigerator to enjoy on its own or as a side with lunch or dinner. It also makes a perfect potluck or picnic salad to share.

  • 8 oz (250 g) green beans, trimmed and chopped into bite-size pieces
  • 1 can (19 oz/540 mL) chickpeas, drained and rinsed
  • 1 can (19 oz/540 mL) red kidney beans, drained and rinsed
  • 1 can (19 oz/540 mL) black beans, drained and rinsed
  • 2 celery stalks, finely chopped
  • 1 red or yellow bell pepper, diced
  • 1 carrot, shredded
  • 1/3 cup (75 mL) extra virgin olive oil
  • 1/4 cup (60 mL) red wine vinegar
  • 1 tbsp (15 mL) Dijon mustard
  • 1 tbsp (15 ml) maple syrup
  • 3/4 tsp (3 mL) salt
  • 1/4 tsp (1 mL) pepper
  • 1/3 cup (75 mL) chopped fresh basil or cilantro
Preparation

In a saucepan of boiling water, cook green beans for about 6 minutes or until tender crisp. Drain and rinse under cold water; place in a large bowl.

Add chickpeas, kidney beans and black beans, celery, bell pepper and carrot.

In a small bowl, whisk together oil, vinegar, mustard, maple syrup, salt and pepper. Add to bean mixture, stirring to combine well. Add basil and stir to combine.

Cover and refrigerate for up to 4 days.

Recipe Tip

RECIPE TIP

  • Use your favourite canned beans in this salad. You can also try canned mixed beans for a greater bean variety.
  • Substitute 2 cups (500 mL) frozen cut beans for the fresh and reduce cooking time to about 3 minutes.
  • Add a some crumbled feta or stir in some canned tuna or salmon for a different version of the salad.

DID YOU KNOW?

Bone is a living tissue, that is constantly renewing and repairing itself from everyday wear and tear.  However, like many nutrients, calcium is absorbed less effectively as we age. Try the Nutrient Calculator to see if you are getting enough bone building nutrients in your daily diet.

NUTRIENT CALCULATOR
Emily Richards
Recipe by

Emily Richards

Professional Home Economist

Nutritional Information

Per Serving (1/8 recipe)
  • Calories
    280
  • Saturated
    1.5g
  • Fat
    12g
  • Cholesterol
    0mg
  • Sodium
    570mg
  • Fibre
    11g
  • Potassium
    460mg
  • Carbohydrate
    35g
  • Sugars
    5g
  • Iron
    13%
  • Vitamin C
    33%
  • Calcium
    100mg
  • Protein
    11g
  • Vitamin A
    15%
  • Vitamin D
    ≥0 µg
  • Vitamin K
    21.5 µg
  • Magnesium
    50mg

* The percentage of calcium is based on the Osteoporosis Canada’s daily calcium requirement for people under 50 years of age of 1000 mg.

Osteoporosis Canada’s position on nutrition for healthy bones focuses on calcium and vitamin D while stressing a well-balanced diet which includes fiber and whole grains, vitamins and minerals and protein.

RECIPE TIP
  • Use your favourite canned beans in this salad. You can also try canned mixed beans for a greater bean variety.
  • Substitute 2 cups (500 mL) frozen cut beans for the fresh and reduce cooking time to about 3 minutes.
  • Add a some crumbled feta or stir in some canned tuna or salmon for a different version of the salad.
DID YOU KNOW?

Bone is a living tissue, that is constantly renewing and repairing itself from everyday wear and tear.  However, like many nutrients, calcium is absorbed less effectively as we age.  Try out our calcium calculator to see if you are getting enough in your daily diet.

Nutritional Information (Per Serving)
  • Calories
    280
  • Saturated
    1.5g
  • Fat
    12g
  • Cholesterol
    0mg
  • Sodium
    570mg
  • Fibre
    11g
  • Potassium
    460mg
  • Carbohydrate
    35g
  • Sugars
    5g
  • Iron
    13%
  • Vitamin C
    33%
  • Calcium
    100mg
  • Protein
    11g
  • Vitamin A
    15%
  • Vitamin D
    ≥0 µg
* The percentage of calcium is based on the Osteoporosis Canada’s daily calcium requirement for people under 50 years of age of 1000 mg.

Osteoporosis Canada’s position on nutrition for healthy bones focuses on calcium and vitamin D while stressing a well-balanced diet which includes fiber and whole grains, vitamins and minerals and protein.
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