Mediterranean 3 Bean Salad

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Description
 A bean salad is a great side to a meal, or a dip for chips and vegetables. It's simple, healthy, and requires no cooking. Just chopping and draining, and prepare a salad dressing
Time
Prep Time:
15 minutes

Total Time:
15 minutes
Cost
Total Cost:
$5.99

Cost per Serving:
$1.00
Ingredients
Serving(s)
Salad
  • 1 medium (110 g) Onion ($0.36)
  • 15.5oz can (253 g) Chickpeas, drained and rinsed ($0.85)
  • 15.5oz can (266 g) Kidney beans, drained and rinsed ($0.90)
  • 15.5oz can (277 g) Black beans, drained and rinsed ($0.93)
  • 3 medium (300 g) Tomato ($0.65)
  • 1 medium (120 g) Bell pepper ($0.53)
  • 1/3 cup (50 g) Feta cheese ($0.66)
Dressing
  • 2 tbsp (30 g) Extra virgin olive oil ($0.42)
  • 2 tbsp (30 g) Lemon juice ($0.10)
  • 1 tbsp (15 g) Balsamic vinegar ($0.25)
  • 1 tbsp (15 g) Apple cider vinegar ($0.04)
  • 1 tbsp (15 g) Dijon mustard ($0.07)
  • 1 tbsp (15 g) Minced garlic ($0.09)
  • 1 tbsp (3 g) Basil, dried ($0.01)
  • 1 tbsp (3 g) Thyme, dried ($0.08)
  • 1/2 tsp (1.5 g) Black pepper, ground ($0.05)
  • 1/4 tsp (1.5 g) Salt ($0.00)
Instructions
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  1. Finely dice your onion, and add to a bowl with cold water. Let the onion soak for 5-10 minutes as you prepare everything else. This removes some of the harsh flavors of the raw onion

    2.
  2. Drain and rinse your cans of beans, and add to a large bowl. Here I'm using a 15.5 oz can each of chickpeas, black beans, and light red kidney beans, but any other bean will work as well

    3.
  3. Finely dice the pepper and tomatoes, and add to the bowl with the beans. Drain your onion, and add that as well. Crumble the feta on top

    4.
  4. In a large glass, mix together the dressing ingredients - olive oil, lemon, balsamic vinegar apple cider vinegar, mustard, minced garlic, basil, thyme, pepper, and salt

    5.

  5. Pour the dressing over the salad, mix, and serve

    6.
Nutrition Facts
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Servings: 6
Calories: 265
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Total Fat: 9.2g (12 %)
 Saturated Fat: 2.1g (10 %)
 Polyunsaturated Fat: 1.3g
 Monounsaturated Fat: 4.4g
Cholesterol: 7mg (2 %)
Sodium: 541mg (24 %)
Total Carbohydrate: 35.7g (13 %)
 Fiber: 9.5g (34 %)
 Net Carbs: 26.2g
 Total Sugar: 7.2g
  Added Sugar: 0.0g (0 %)
Protein: 12.1g (24 %)
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Vitamin B12: 0.14mcg (6 %)
Vitamin D: 0.03mcg (0 %)
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Calcium: 149mg (11 %)
Iron: 3.09mg (17 %)
Magnesium: 57mg (13 %)
Potassium: 531mg (11 %)
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Glycemic Index:
28.2

Glycemic Load:
7.6


Sources of Inspiration
https://healthyfitnessmeals.com/easy-three-beans-salad-recipe/#recipe