Heart Healthy Mixed Bean Salad Recipe
Turn canned beans, lentils and chickpeas into a flavourful salad that will add a healthy boost to your meals. Perfect year round, this fibre-rich salad is a great way of incorporating legumes into your diet. This can be served as a side dish, perfect for potlucks or to make it a main for lunch serve it over spiralized cucumbers.
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Equipment You'll Need
Ingredients
- 540 ml Bean Salad mix (rinsed and strained)
- 1 tsp Honey
- ½ tsp Salt and pepper
- 2 tbsp White wine vinegar
- 1 tbsp Dijon mustard
- 3 tbsp Extra virgin olive oil
- 3 Garlic cloves (pressed)
- 1/4 cup Red onion (chopped)
- 1/2 cup Cilantro (chopped)
Instructions
- Rince and strain the legumes.
- Place strained legumes in a salad bowl with onions and cilantro.
- In a small bowl, whisk together the honey, salt, pepper, vinegar, mustard, olive oil and garlic.
- Pour dressing over the legumes and mix.
- Enjoy!
Notes
This salad tastes best if it has time to marinate in the fridge for a few hours before serving.
What Canned Bean Mix do I use?
You can use any unflavored canned Bean Mix or Bean Medley as the beans will take on the flavor of the dressing. The canned mixes typically consist of the following beans: chickpeas, romano beans, red kidney beans, white beans/cannellini, etc. For the salad to be heart healthy, look for no salt added, or unsalted, or no sodium added etc.Nutrition
Serving: 3/4 cup | Calories: 143kcal | Carbohydrates: 13g | Protein: 2g | Fat: 10g | Saturated Fat: 1g | Polyunsaturated Fat: 8g | Sodium: 259mg | Fiber: 2g | Sugar: 8g
Disclosure
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