heart healthy crunchy bean salad
(1 rating)
This recipe came from a local newspaper. It is low fat and heart healthy. The nutritional information does not include the optional beans, if you choose to use them. They add fiber and not a lot of calories, though and I like the variety of beans in this salad.
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(1 rating)
yield
6 serving(s)
prep time
15 Min
Ingredients For heart healthy crunchy bean salad
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2 ccut fresh green beans
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1 can(15 ounces) black beans, rinsed and drained
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1 can(15 ounces) chickpeas, rinsed and drained
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1/2 cthinly sliced red onion
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1/3 capple-cider vinegar
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2 Tbspsugar
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2 Tbspvegetable oil
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1 Tbspdijon mustard
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1/4 tspfreshly ground black pepper
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1 candrained kidney beans, optional
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1 candrained yellow beans, optional
How To Make heart healthy crunchy bean salad
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1Combine green beans with enough salted water to cover. Bring to a boil over high heat. Reduce heat to medium and cook 10 minutes or until crisp-tender; drain and rinse in cold water. Do not over cook these or you will lose the crunchy part of this salad. :) In a large bowl, combine green beans with black beans and chickpeas. Set aside. If using additional beans add them now and mix well.
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2To make dressing: In a small saucepan, stir together onion, vinegar and sugar. Cook over medium heat just until sugar dissolves. Remove from heat. Whisk in oil, mustard, and black pepper. Add to bean mixture; toss to coat. Cover and chill for 4 to 12 hours, stirring occasionally.
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3Nutrition information does not account for kidney beans and/or yellow beans. If you added them they are extra. Calories 127, Total Fat 3 g, Carbohydrate 20 g, Fiber 4 g, Protein 5 g. Percent Daily Values are based on a 2,000 calorie diet
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