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. You can also check out any of my other salad recipes or salad dressings.
Time
Prep Time:
15 minutes
Total Time:
15 minutes
Cost
Total Cost:
Cost per Serving:
$1.02
Ingredients
Serving(s)
Salad
- 1 medium Onion
- 15.5 oz can Chickpeas, drained and rinsed
- 15.5 oz can Kidney beans, drained and rinsed
- 15.5 oz 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
- 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, black pepper, and salt
Notes
- 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
Nutrition Facts
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Total Fat: 9.2g (12%
12 % of Daily Value (78 g)
)
Saturated Fat: 2.1g (10%
10 % of Daily Value (20 g)
)
Polyunsaturated Fat: 1.3g
Monounsaturated Fat: 4.4g
Cholesterol: 7mg (2%
2 % of Daily Value (300 mg)
)
Sodium: 541mg (24%
24 % of Daily Value (2300 mg)
)
Total Carbohydrate: 35.7g (13%
13 % of Daily Value (275 g)
)
Fiber: 9.5g (34%
34 % of Daily Value (28 g)
)
Net Carbs: 26.2g
Total Sugar: 7.2g
Protein: 12.1g (24%
24 % of Daily Value (50 g)
)
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Vitamin B12: 0.14mcg (6%
6 % of Daily Value (2.4 mcg)
)
Vitamin D: 0.03mcg (0%
0 % of Daily Value (20 mcg)
)
------------------------------------------
Calcium: 149mg (11%
11 % of Daily Value (1300 mg)
)
Iron: 3.09mg (17%
17 % of Daily Value (18 mg)
)
Magnesium: 57mg (13%
13 % of Daily Value (420 mg)
)
Potassium: 531mg (11%
11 % of Daily Value (4700 mg)
)
:
:
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:
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28.4
:
10.7
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:
9.3
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