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
- 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.
Nutritional Information
-
280
-
12g
-
1.5g
-
0mg
-
570mg
-
11g
-
460mg
-
35g
-
5g
-
13%
-
15%
-
33%
-
≥0 µg
-
21.5 µg
-
100mg
-
11g
-
50mg
Osteoporosis Canada’s position on nutrition for healthy bones focuses on calcium, vitamin D, protein, magnesium and vitamin K while stressing a well-balanced diet which includes fiber and whole grains, vitamins and minerals and protein.
