Four bean salad
Prep Time:
15 minutes
Cook Time:
5 minutes
Serving Size:
3/4 cup (175 mL)
Dinner
This hearty salad is best if made at least a day ahead to allow the flavours to blend. Legumes like chickpeas and kidney beans along with edamame (soy beans) provide high fibre, plant-based protein.
Ingredients
- 2 cups (500 mL) fresh or frozen cut green or yellow beans
- 1 cup (250 mL) frozen, shelled edamame beans
- 1 can (19 oz/540 mL) red kidney beans, drained, rinsed
- 1 can (19 oz/540 mL) chickpeas, drained, rinsed
- 1 cup (250 mL) chopped celery
- ½ cup (125 mL) chopped red or sweet white onion
- ½ cup (125 mL) finely chopped red bell pepper
- 6 Tbsp (90 mL) canola or olive oil
- 3 Tbsp (45 mL) white vinegar
- 1 tsp (5 mL) sugar
- 1 tsp (5 mL) dry mustard
- 1 tsp (5 mL) dried thyme or 1 Tbsp (15 mL) fresh thyme
- ½ tsp (2.5 mL) garlic powder
- ½ tsp (2.5 mL) black pepper
- ¼ tsp (1 mL) salt
Instructions
- Heat a medium pot of water over high heat. Once boiling, add green beans and edamame and cook 2-3 minutes until just tender. Drain and rinse with cold water.
- Mix cooked beans, kidney beans, chickpeas, celery, onion and bell pepper in a large bowl.
- Whisk together remaining ingredients in a small bowl and toss with bean mixture. Cover and refrigerate for up to 24 hours before serving.
Tips
- Nutrition know-how: Edamame make a great addition to any meal, but did you know they are also a really good snack on their own. A 1 cup (250 mL) serving of shelled edamame provides 23 g of protein, 21 g of carbs and an amazing 8 grams of fibre.
- Substitution: Frozen lima beans can be substituted for the edamame if you are avoiding soy.
Notes
Recipe adapted from Canada’s 250 Essential Diabetes Recipes, Canadian Diabetes Association, Edited by Sharon Zeiler, BSC, MBA, RD, Robert Rose, 2011
| Amount | % Daily Value | ||
|---|---|---|---|
| Calories 180 | |||
| Fat 10 g | 13 % | ||
| Saturated Fat 0.5 g + Trans Fat 0 g | 3 % | ||
| Cholesterol 0 mg | |||
| Sodium 170 mg | 7 % | ||
| Carbohydrate 18 g | |||
| Fibre 5 g | 18 % | ||
| Sugars 3 g | 3 % | ||
| Protein 6 g | |||
