Bean Salad

This family friendly vegetarian bean salad is a quick and easy lunch or dinner idea. Get your kids involved washing veggies and spinning the parsley dry.

 

Mixed Bean Salad

Mixed Bean Salad picture by Mairlyn Smith

 

 

 Dressing:

3 cloves garlic, if your kids don’t like garlic reduce this down to 1 clove

2 tbsp (30 mL) apple cider vinegar

1 tbsp (15 mL) extra virgin olive oil

 Salad:

2 tbsp (30 mL) sun dried tomatoes in oil

One- 19 fl oz (540 mL) can mixed beans, drained and rinsed

2 stalks celery, diced

1 cup (250 mL) grape tomatoes cut in half

1 large orange pepper, diced

½ cup (125 mL) finely sliced green onions or chives

½ cup (125 mL) fresh parsley, chopped – see sidebar

Cracked black pepper to taste

 

  1. Mince garlic and set aside.
  2. Whisk together the salad dressing: the apple cider vinegar and oil together in a small bowl. Add garlic.
  3. Place sun dried tomatoes on a paper towel to absorb any excess oil. Chop finely. Set aside.
  4. In a large bowl toss together the salad ingredients: the beans, celery, grape tomatoes, orange pepper, green onions or chives, and parsley.  Add sun dried tomatoes.
  5. Pour dressing over top and toss well. Serve.

 

Makes 5 cups (1.25 L)

One serving contains: 179 calories, 4.9 g total fat, 0.6 g sat fat, 0 g trans fat, 245 mg sodium, 27.1 g carbs, 8 g fibre, 2.5 g sugar, 9 g protein

 Diabetes Food Choice Values Per Serving: 1 ½ carbohydrates, 1 meat and alternative, ½ fat

Professional Home Economist tip – During the hot summer months, keep a can of mixed beans in your fridge. Whenever you want to make this recipe the beans are cold and ready to go, just open, drain, rinse and toss into a green salad.

This recipe is from Healthy Starts Here!

Posted in National Farting Day Tagged with: , , , ,

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