Mediterranean Bean Salad Tuesday December 8th, 2020

Print

Mediterranean Bean Salad

This Mediterranean bean salad is quick and easy to make. Kidney beans and chickpeas are great sources of plant-based proteins. They are also an excellent source of fibre, which can help with satiety and regulating your bowels. The fresh parsley and basil also make this dish flavourful and refreshing, making it perfect for those hot summer days!

  • Author: Annie Tsang
Scale

Ingredients

  • 1 can (540 mL) red kidney beans
  • 1 can (540 mL) chickpeas
  • 2 cups cooked corn kernels
  • 1 sweet red pepper, diced
  • ½ cup (125 mL) finely diced red onion
  • ⅓ cup (75 mL) shredded fresh basil leaves
  • 2 tbsp (30 mL) chopped flat-leaf parsley
  • 15 cherry tomatoes, quartered

 

Dressing

  • ½ cup (125 mL) olive oil
  • ¼ cup (60 mL) red or white wine vinegar
  • 2 tsp (10 mL) Dijon mustard
  • ½ tsp (2 mL) each salt and freshly ground pepper
  • 1 clove garlic, minced

Instructions

    1. Drain and rinse beans and chickpeas. In a large bowl, gently combine beans, chickpeas, corn, red pepper, and onion.
    2. Dressing: Measure all dressing ingredients into a jar with an airtight lid.  Shake well, and pour over the salad.  

 

 

 

Nutrition

  • Serving Size: 12 servings
  • Calories: 380
  • Sugar: 7 g
  • Sodium: 135 mg
  • Fat: 12 g
  • Saturated Fat: 1.6 g
  • Unsaturated Fat: 9.2 g
  • Trans Fat: 0 g
  • Carbohydrates: 53 g
  • Fiber: 17 g
  • Protein: 18 g
  • Cholesterol: 0 mg

Leave A Comment

Your email address will not be published. Required fields are marked *