Mixed Legume Salad

Mixed Legume Salad

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

4 servings
Preparation 10 min
Standing 20 min

410 calories per serving 


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 (Recipe)   30 mL
1 pinch salt [optional]   0.1 g
  ground pepper to taste    
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

Nutrition Facts

per 1 serving (240g)

Amount

% DV*

* DV = Daily Value

Calories

410

Fat

18 g

28 %

Saturated 2.5 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

60 %

Calcium

10 %

Iron

30 %

More info

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to:

Vegetables and Fruit: ½ serving
Grain Products: 0 serving
Milk and Alternatives: 0 serving
Meat and Alternatives: serving

More info

Claims

Free :
Added Sugar
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

More info


This recipe is in the following categories: Beans/Legumes | First courses/Appetizers | Lunch box | Salads | Halal | High Fibre | High Iron | Kosher | Vegan | Vegetarian | No Cook

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