MIXED BEANS SALAD
Colorful, crunchy, wholesome, and healthy are the right words to define my Mexican style mixed bean salad this salad is probably the most delicious way to use that can of beans sitting in your pantry forever.
ABOUT BEANS
Beans are the powerhouse of plant – based vegan protein and have a significant amount of soluble fiber, iron, and vitamins.
INGREDIENTS
• 1/2 cup canned garbanzo beans or chickpeas
• 1/2 cup canned red kidney beans
• 1/2 cup canned cannellini beans
• 1/2 cup chopped red onions
• 1/2 cup finely diced red bell pepper
• 1/2 cup diced ripe avocado
• 1/2 cup sweet corn
• 1 finely chopped green chilli
• 1/4 cup chopped fresh cilantro
INGREDIENTS FOR SALAD DRESSING
• 1/4 cup extra virgin olive oil
• Juice of one lemon
• 1 tsp crushed garlic
• 1 tsp dijon mustard
• Salt and black pepper to taste
INSTRUCTIONS
1. To begin making the mixed beans salad, drain all the canned beans in a metal seive or coriander. Rinse with water. Set aside for beans to dry completely.
2. Chop all the vegetables and keep in the fridge.
3. To prepare the dressing for the salad. Add all the ingredients for dressing in a bottle with the lid. Tightly close the lid and shake the bottle so all the ingredients get well combined.
4. To prepare the salad, in a bowl combine all the chopped vegetables along with the beans. Pour the dressing over the salad and gently toss.
5. Garnish with freshly chopped cilantro
6. Serve the mixed bean salad immediately with nachos.
NOTES
• BEANS – you can use canned beans or home cooked beans for the salad. Store the leftover beans for 4 -5 days in the fridge.
• MAKE AHEAD – you can easily make this salad 2 – 3 hours before serving and store in the fridge. Last minute, pour the dressing and add fresh herbs to freshen it up.
• LEFTOVER BEANS – you can use leftover beans in stew, soups, or for making hummus, refried beans and chilli.
NUTRITION
SERVING SIZE: 1 bowl o mixed salad calories
Calories – 250kcal
Carbohydrates – 21g
Protein – 5g
Fat – 17g
Saturated fat – 2g
Sodium – 171mg
Potassium – 413mg
Fiber – 6g
Sugar – 5g
VitaminA – 729lU
VitaminC – 31mg
Calcium – 35mg
Iron – 2mg
