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:
Cost per Serving:
$0.89
Ingredients
Serving(s)
Salad
- 1 medium Onion
- 15.5oz can Chickpeas, drained and rinsed
- 15.5oz can Kidney beans, drained and rinsed
- 15.5oz can Black beans, drained and rinsed
- 3 medium Tomato
- 1 medium Bell pepper
- 1/3 cup Feta cheese
Dressing
- 2 tbsp Extra virgin olive oil
- 2 tbsp Lemon juice
- 1 tbsp Balsamic vinegar
- 1 tbsp Apple cider vinegar
- 1 tbsp Dijon mustard
- 1 tbsp Minced garlic
- 1 tbsp Basil, dried
- 1 tbsp Thyme, dried
- 1/2 tsp Black pepper, ground
- 1/4 tsp Salt
Instructions
Cook Mode Off: Prevents screen dimming
- 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
- 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
- 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
- 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
- Pour the dressing over the salad, mix, and serve
Nutrition Facts
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Servings: 6
Calories: 249
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Total Fat: 8.3g (11 %)
Saturated Fat: 2.0g (10 %)
Polyunsaturated Fat: 1.2g
Monounsaturated Fat: 3.8g
Cholesterol: 7mg (2 %)
Sodium: 570mg (25 %)
Total Carbohydrate: 33.5g (12 %)
Fiber: 8.9g (32 %)
Net Carbs: 24.6g
Total Sugar: 5.9g
Added Sugar: 0.0g (0%)
Protein: 11.6g (23 %)
Total Fat: 8.3g (11 %)
Saturated Fat: 2.0g (10 %)
Polyunsaturated Fat: 1.2g
Monounsaturated Fat: 3.8g
Cholesterol: 7mg (2 %)
Sodium: 570mg (25 %)
Total Carbohydrate: 33.5g (12 %)
Fiber: 8.9g (32 %)
Net Carbs: 24.6g
Total Sugar: 5.9g
Added Sugar: 0.0g (0%)
Protein: 11.6g (23 %)
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Vitamin B12: 0.14mcg (6 %)
Vitamin D: 0.03mcg (0 %)
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Calcium: 140mg (11 %)
Iron: 2.9mg (16 %)
Magnesium: 51mg (12 %)
Potassium: 448mg (10 %)
------------------------------------------Vitamin B12: 0.14mcg (6 %)
Vitamin D: 0.03mcg (0 %)
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Calcium: 140mg (11 %)
Iron: 2.9mg (16 %)
Magnesium: 51mg (12 %)
Potassium: 448mg (10 %)
Glycemic Index:
28.1
Glycemic Load:
7.0