June 6, 2011

Mixed Bean Salad (Spring/Summer/Fall) Kid Friendly

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



3 cloves garlic

2 tbsp (30 mL) apple cider vinegar

1 tbsp (15 mL) extra virgin olive oil or canola oil



2 tbsp (30 mL) sun dried tomatoes in oil

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

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 (wash and spin dry in a salad spinner so the salad doesn’t get watery)

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 = 1 cup (250 mL)

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


Cooking 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.


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