Lunch Today: Two-Bean Salad

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bean-saladBeans are a staple in my house and they really should be a staple in every house. Canned or dried beans are inexpensive and offer so much nutritional goodness. Beans are an excellent source of protein, but they also contain protective fiber. One cup of chickpeas provides 11 grams of fiber and fiber helps eliminate toxins and slows the release of complex carbohydrates, resulting in balanced blood sugar over several hours.

This recipe could easily be called a three-bean salad or four-bean salad, depending on what you have in your pantry. It combines the heartiness of beans plus the freshness of whatever vegetables and herbs you have on hand to make a salad that is perfect for lunch or dinner! I usually have a ton of parsley on hand and parsley is a good source of vitamin C and calcium. If using dry beans, it will take a little more preparation. You will need to soak them overnight and then cook for 1 hour, then cool completely before making the salad. Keep in mind that 1/2 pound of dried beans makes about 1 1/2 cups of beans.

Two-Bean Salad

• 1 14-oz can chickpeas or navy beans, rinsed and drained
• 1 14-oz can red kidney beans or pinto beans, rinsed and drained
• 1 cup cherry tomatoes, cut into quarters
• 1 cup cucumber, thinly sliced and cut into quarters
• 1/2 cup red onion, thinly sliced
• 1 cup parsley, chopped
• 1/3 cup apple cider vinegar
• 2 Tbsp extra-virgin olive oil
• 1/2 tsp honey
• 1/2 tsp  sea salt
• 1/4 tsp freshly ground black pepper

In large salad bowl, mix together beans, tomatoes, cucumber, red onion and parsley. In a separate bowl, whisk together vinegar, oil, sugar, salt and pepper. Pour this dressing over the bean salad and stir gently. Refrigerate before serving.

Photo from here, with thanks.

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January 2023