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  • Recipes
  • Dish type
  • Salad
  • Bean salad

Extremely easy throw-together salad - almost cheating, actually. It would also be nice with some cold cooked rice mixed in.

Kent, England, UK

12 people made this

IngredientsServes: 4

  • 1 tin mixed bean salad
  • 1/2 cucumber, diced
  • 4 spring onions, diced
  • salt and pepper
  • 1 squeeze lemon juice

MethodPrep:3min ›Ready in:3min

  1. Drain liquid from tin and pour into a mixing bowl with all other ingredients. Mix well to combine.
  2. Transfer into a serving bowl and chill until required.

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Heart Healthy Mixed Bean Salad

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Heart Healthy Mixed Bean Salad: Turn canned beans, lentils and chickpeas into a flavourful salad that will add a healthy boost to your meals. Perfect year round, this fiber-rich salad is a great way of incorporating legumes into your diet. This can be served as a side dish to Chili Lime Chicken Kabobs, perfect for potlucks or to make it a main for lunch serve it over spiralized cucumbers.

Every February is Heart Health Awareness Month. This is a topic that hits very close to home. Two years ago my mom had a heart attack, she had a stent put in and is now ok, but has had to make some lifestyle modifications. A week ago my dad suffered from a stroke (it&rsquos why I haven&rsquot been too active on social media this week). Between work and hockey chauffeuring duties, I&rsquove been at the hospital spending time with my dad. Watching him recover has been heartbreaking as he&rsquos a super active senior, he curls 5 times a week and golfs multiple times in the summer (without a cart!). He&rsquos walking with a walker now, but still has trouble with swallowing, talking and small muscle control on his affected side. Heart disease runs in my family is a big reason why I run, strength train and try to eat healthy.

Today, to celebrate Heart Health Awareness Month, I&rsquod like to share with you my heart healthy mixed beans salad recipe.

  • What makes Five Bean Salad Healthy?
  • Why You&rsquoll Love this Heart Healthy Bean Salad
  • What do you Need to Make Five Bean Salad?
  • How to Make Five Bean Salad
  • More Easy Salads for Your Next Potluck:
  • Heart Healthy Mixed Bean Salad
  • Ingredients
  • Instructions
  • Notes
  • Recommended Products
  • Nutrition Information:

About Beans…

Beans are the powerhouse of plant-based vegan protein and have a significant amount of soluble fiber, iron, and vitamins. From making rajma curry to chicken burrito bowl, you can survive on beans across the globe.

Here are a few reasons to include a variety of beans in your diet:

most of the beans are low in fat

help in controlling blood sugar and cholesterol

fantastic vegan protein and gluten-free

beans are fulfilling, versatile, and easy to cook

Recipe Summary

  • 1 (15 ounce) can black beans, rinsed and drained
  • 1 (15 ounce) can kidney beans, drained
  • 1 (15 ounce) can cannellini beans, drained and rinsed
  • 1 green bell pepper, chopped
  • 1 red bell pepper, chopped
  • 1 (10 ounce) package frozen corn kernels
  • 1 red onion, chopped
  • ½ cup olive oil
  • ½ cup red wine vinegar
  • 2 tablespoons fresh lime juice
  • 1 tablespoon lemon juice
  • 2 tablespoons white sugar
  • 1 tablespoon salt
  • 1 clove crushed garlic
  • ¼ cup chopped fresh cilantro
  • ½ tablespoon ground cumin
  • ½ tablespoon ground black pepper
  • 1 dash hot pepper sauce
  • ½ teaspoon chili powder

In a large bowl, combine beans, bell peppers, frozen corn, and red onion.

In a small bowl, whisk together olive oil, red wine vinegar, lime juice, lemon juice, sugar, salt, garlic, cilantro, cumin, and black pepper. Season to taste with hot sauce and chili powder.

Pour olive oil dressing over vegetables mix well. Chill thoroughly, and serve cold.

This luscious three bean salad recipe combines GOYA® Low Sodium Red Kidney Beans, GOYA® Low Sodium Chick Peas, and GOYA® Low Sodium Black Beans with crunchy fresh veggies, and a bright, lemony vinaigrette. Stick with our choice of beans, or mix and match with your family's favorites. Whichever you choose, you can be sure that this protein-packed, heart-healthy salad is just as nutritious as it is delicious!

GOYA® Low Sodium Black Beans , drained and rinsed

GOYA® Low Sodium Chick Peas , drained and rinsed

Mixed bean salad is great for BBQs and Potlucks

Since this salad does so well with letting it sit to develop its flavors, it also makes for a great potluck side (and leftovers the next day!). It also brings me back to thoughts of when we are on holidays and just want to make something simple to eat in a very sparse kitchen (rather than eat out A G A I N) – this is so doable, anywhere, anytime. Even if you are making a meal on a boat! Which reminds me of a fellow blogger here in Hamburg who really knows how to make breakfast, lunch and dinner happen on a boat!

Easy Mixed Bean Salad (Vegan and Gluten Free)

With Memorial Day around the corner, we are definitely in cookout season. Bean salads are a staple at every family gathering of ours. This easy mixed bean salad is so great because it calls for simple ingredients you probably already have on hand!

I used Sprouts brand Extra Virgin Olive oil and Sprouts brand Balsamic Vinegar. Did you know they have their own website dedicated to their private label products?

When purchasing Sprouts products, you are not only saving money, you are also getting quality products with the finest ingredients. They are so sure you will love them, that they offer a money back guarantee if you are not satisfied.

We filmed a short video for this recipe. You can view it below. For more videos, you can subscribe to my You Tube Channel.

Other recipes you might like

Lamb is often overlooked but it is a delicious meat, packed full of flavour, for a similar price to beef. Slow cooking really tenderises the meat and spreads the flavour throughout the dish.

This will make your barbeque one to remember. The herbs add a great coating to the chicken and the tasty dip actually contains a cool vegetable: can you tell what it is yet?

This flavourful roast lamb can be a real treat from a typical roast dinner - try it with our mint sauce to bring out even more flavour!

Recipe Summary

  • 1 1/2 cups dried speckled beans (3/4 pound), such as borlotti, soaked overnight
  • 1/2 cup dried black beans (4 ounces), soaked separately overnight
  • 2 quarts chicken stock or canned low-sodium chicken broth
  • Salt
  • 2 1/2 pounds fava beans, shelled (about 1 1/4 cups)
  • 1/2 cup extra-virgin olive oil
  • 2 red bell peppers, cut into 1/4-inch dice
  • 1 green bell pepper, cut into 1/4-inch dice
  • 1 yellow bell pepper, cut into 1/4-inch dice 1 medium onion, minced
  • 1 medium onion, minced
  • 1/2 cup coarsely chopped cilantro
  • 1/4 cup coarsely chopped chervil
  • 1/4 cup coarsely chopped tarragon
  • 4 teaspoons red wine vinegar
  • 1 teaspoon Dijon mustard
  • Freshly ground black pepper

Drain the beans that have been soaking overnight. In a medium saucepan, bring 5 cups of chicken stock, 2 1/2 cups of water and the speckled beans to a simmer over moderate heat. In another saucepan, bring the remaining 3 cups of stock, 1 cup of water and the black beans to a simmer over moderate heat. Cook the beans until tender, adding water when needed to keep the level of the liquid 1/2 inch above the beans. The speckled beans will take about 2 1/2 hours and the black beans about 1 hour. Season with salt. Drain the beans and put them in a large bowl.

While the dried beans are cooking, blanch the shelled fava beans in boiling salted water for 1 minute. Lift them from the boiling water with a slotted spoon, chill them in ice water and drain. Pinch the favas out of their skins. Return them to the boiling water and cook until just tender, about 4 minutes. Drain the favas and add them to the beans in the bowl.

In a medium skillet, heat 2 tablespoons of the olive oil. Add the bell peppers and cook over moderate heat until beginning to soften, 3 to 4 minutes. Add the peppers to the beans in the bowl.

Add the onion, cilantro, chervil and tarragon to the beans. Whisk the remaining 6 tablespoons of olive oil with the vinegar and mustard season with salt and pepper. Toss the bean salad with the dressing and refrigerate until chilled. Check the seasoning before serving.

Three Bean Salad Ingredients

This will remind you of an old fashioned three-bean salad, probably like your grandma&rsquos recipe.

It was popular back in the day because it&rsquos easy to always have all the ingredients you need on hand. It&rsquos basically a mixed bean salad recipe. It&rsquos EASY & CHEAP! Win! Win!

  • KIDNEY BEANS: Canned kidney beans
  • GREEN BEANS: I always use canned fresh cut green beans, fancy green beans will work. You can also use frozen green beans (cook them as directed on the package. Cool. Then add to the salad.)
  • GARBANZO BEANS aka CHICKPEAS: Wondering if chickpeas and garbanzo beans are the same? Yes! They are the same bean.
  • ONIONS: Sweet onions are my fave. Red, white, or yellow onions will be great. You could also use scallions.
  • OIL: Canola oil or vegetable oil.
  • VINEGAR: White vinegar gives the salad a great flavor. If you don&rsquot have that you can substitute with cider vinegar, or even red or white wine vinegar would work, although the wine kinds of vinegar are milder.
  • SUGAR: Granulated white sugar. You can also substitute with equal amounts of honey. Be sure to whisk it good so it incorporates with the oil.
  • SEASONINGS: Salt and pepper. I like adding a touch of celery seed too, it&rsquos optional though.
  • HERBS: (optional) chopped Italian parsley, fresh dill.

Watch the video: Υγιεινή Σαλάτα με φασόλια μαυροματικα!!!


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