Three-Bean Salad
The flavour of this fibre-packed salad only gets better as it sits. Consider making it on Sunday and taking it to work for healthy lunches the following week.
1 - 19 oz (540 g) can navy beans, drained and rinsed
1 - 19 oz (540 g) can kidney beans, drained and rinsed
1 - 19 oz (540 g) can chickpeas, drained and rinsed
4 plum tomatoes, chopped
1 - 10 oz (283 g) can mandarins, drained
2 celery stalks, sliced thinly
1/2 red onion, chopped fine
1 cup (250 mL) curly parsley, chopped
1/3 cup (80 mL) apple cider vinegar
2 Tbsp (30 mL) agave syrup
1/4 cup (60 mL) extra-virgin olive oil
Salt and pepper to taste
Juice of 1 lime
Hempseeds (optional)
In large bowl, mix beans, tomato, mandarins, celery, onion, and parsley.
For dressing, whisk together vinegar, agave syrup, oil, salt, and pepper in small bowl.
Add dressing to bean mixture; toss to coat.
Chill in refrigerator for 2 hours.
Place bean salad in serving bowls and drizzle with lime juice. Garnish with hempseeds if desired.
Serves 6.
Each serving contains: 410 calories; 17 g protein; 11 g total fat (2 g sat. fat, 0 g trans fat); 64 g carbohydrates; 15 g fibre; 946 mg sodium
| Tip: While there are plenty of good-for-you varieties of canned beans available from natural health retailers, those same retailers often sell dried beans in their bulk sections. If canned goods aren’t your thing, make your own beans—it’s easy! Rinse your dried beans carefully to ensure no dirt or other foreign matter; soak your clean beans in plenty of fresh water overnight; in the morning simply drain, rinse well, and then boil in fresh water for 10 minutes. That’s it! Now your dried beans are ready for use in this or any other recipe. |
source: "The Joy of (not) Cooking", alive #334, August 2010
Three-Bean Salad
Matthew Kadey, MSc, RD, is a dietitian, nutrition writer, and recipe developer. He is also the author of Rocket Fuel (VeloPress, 2016) and Muffin Tin Chef (Ulysses Press, 2012).
