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Mixed Legume Salad

55 Reviews
92% would make this recipe again

A healthy and quick-to-make salad of chickpeas and various beans.

Preparation : 10 min Standing : 20 min
410 calories/serving
  • Can be done in advance
  • Very easy
  • Gluten Free
  • Lactose Free
  • Nuts & Peanuts Free
  • Halal
  • Kosher
  • Vegetarian
  • Kid-friendly

Ingredients

4 cups bean mix (canned), rinsed and drained 1 L
2 cloves garlic, minced
1 green peppers, diced 150 g
1/4 cup extra virgin olive oil 65 mL
3 tbsp lemon juice, freshly squeezed 1 lemon
2 tbsp Parsley and Garlic Base 30 mL
salt [optional]
ground pepper to taste [optional]
2 tbsp Italian parsley, fresh, chopped [optional] 10 g

Method

  1. Drain and rinse the bean mix, then place it in a salad bowl. Mince the garlic and dice the pepper, then add them to the salad.
  2. In a small bowl, whisk together the olive oil, lemon juice, Parsley and Garlic base, salt, and pepper until it is emulsified. Pour over the salad and toss well to combine. Chill in the refrigerator for about 20 min.
  3. Toss the chilled salad, sprinkle with chopped parsley, and serve.

Nutrition Facts Table

per 1 Serving (230g)

Amount

% Daily Value

Calories

410

Fat

18 g

28 %

Saturated 2.4 g
+ Trans 0 g

12 %

Cholesterol

0 mg

Sodium

410 mg

17 %

Carbohydrate

48 g

16 %

Fibre

12 g

49 %

Sugars

2 g

Protein

15 g

Vitamin A

4 %

Vitamin C

58 %

Calcium

12 %

Iron

32 %

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to :
Vegetables and Fruits : ½ serving
Grain Products : 0 serving
Milk and Alternatives : 0 serving
Meat and Alternatives : 1 ¼ servings

Claims

This recipe is :
Source of  :
Calcium, Pantothenic Acid, Selenium, Vitamin B2
Good source of  :
Copper, Niacin, Phosphorus, Vitamin B6, Zinc
Excellent source of  :
Fibre, Folacin, Iron, Magnesium, Manganese, Potassium, Vitamin B1, Vitamin C, Vitamin E, Vitamin K
Free  :
Added Sugar

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 2
Fruits 0
Vegetables ½
Meat and Alternatives 2
Fats 3 ½

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Members' Reviews

55 Reviews (53 with rating only ) 92% would make this recipe again
Sort By: Most Recent| Rating | Most Helpful
Herlinor
january 16, 2016

Do t like bean salad

Useful 0
neets
october 01, 2009 | I would make this recipe again

Easy and good for a work lunch, but had a generic bean salad taste overall.

Useful 1

This recipe is in the following categories

Beans/Legumes | Lunch box | Salads | First courses/Appetizers | High Iron | Vegan | Vegetarian | Halal | Kosher | High Fibre | No Cook

Top Reviews

View All Reviews
neets
october 01, 2009 | I would make this recipe again

Easy and good for a work lunch, but had a generic bean salad taste overall.

Useful 1
Herlinor
january 16, 2016

Do t like bean salad

Useful 0