Quick Bean Salad – Healthy Cooking Thursday


Quick bean saladYou’ve probably heard it already; legumes are awesome.  Aside from being a lean protein choice, beans have oodles of fiber, potassium, iron, calcium, folate, and magnesium (as my friend Robyn pointed out in her recent blog about beans, which includes links to many other delicious legume recipes from our healthy weight loss program in the Green Mountains).

Beyond the health benefits, and possibly more important for modern busy lifestyles, canned beans are an easy way to quickly prepare a healthy meal.  In fact, I often refer to canned beans as my favorite form of fast food.  🙂  The following recipe is a great one for college students, career women, busy moms, and anyone else who lacks the time and/or facilities to cook a gourmet meal.  Put a serving of this salad on a bed of greens, garnish with some baked corn chips and cheese or nuts (for a little extra protein and fat), and lunch is ready!

Quick Bean Saladyields about 6 servings

Combine in a jar or squeeze bottle with a tight fitting lid:

2 T honey or maple syrup

2 T cider vinegar

2 T mustard (dijon or stone-ground is best)

2 T canola oil

Put the lid on it and shake until homogenous.  (This dressing is a good all-purpose honey mustard vinaigrette, and can be used as a marinade or sauce for many applications.  Make extra and you can save it in the fridge for at least a month.)

Rinse well, drain, and combine:

1 – 14 ounce can chickpeas

1 – 14 ounce can kidney beans

1 – 14 ounce can black beans

(You can change the beans as you desire.)  Pour the vinaigrette over the bean trio.  Add:

1 diced red bell pepper

1 stalk of celery, diced

Diced onion, scallions, or chives to taste

1 tablespoon fresh oregano, rosemary, or basil

Salt and pepper to taste

Mix well, and enjoy!  This recipe is a great choice for celebrating Meatless Mondays, as well as a great contribution to a woman’s healthy lifestyle.

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