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The Ultimate Mixed Bean Salad

Makes 8 servings

Preparation Time: 15 min
Cooking Time: 5 min

A summertime staple, this version is sure to please with its fresh taste and colourful hues. Make this salad a day ahead to let the zippy dressing soak into the beans.

Ingredients

8 oz green beans, trimmed 227 g
8 oz yellow beans, trimmed 227 g
1 cup shelled soy beans (edamame) 250 mL
19 oz sodium reduced chickpeas, drained and rinsed 540 mL
2  stalks celery, thinly sliced 2 
2  green onions, sliced 2 
1  large red bell pepper, chopped 1 
1/4 cup apple cider vinegar 60 mL
1 tbsp Dijon mustard 15 mL
1 tbsp canola oil 15 mL
1/2 tsp fresh ground pepper 2 mL
1/4 cup each chopped fresh basil and parsley or mint 60 mL

Instructions

Step 1
In a saucepan of boiling water, cook green and yellow beans and soy beans for 3 minutes, drain well and rinse under cold water to chill. Cut green and yellow beans into 2 inch (5 cm) pieces. Set bean mixture aside.

Step 2
Meanwhile, in a large bowl, combine chickpeas, celery, green onions and red pepper. Add bean mixture to bowl.

Step 3
In a small bowl, whisk together vinegar, mustard, oil and pepper. Pour over bean mixture and toss to coat. Add basil and parsley and toss again.

Tips

If you prefer, use all green beans or all yellow beans. 
 
If shelled soy beans are not available use lima beans or 1 cup (250 mL) of your favourite sodium reduced canned bean, drained and rinsed.
 
Little chefs  can help trim the beans using their hands to snap off the ends. They can also whisk the dressing together. 
 
This salad keeps on giving. Make ahead, cover and refrigerate for up to two days. Pack some salad with a handful of cheese and crackers for a quick and easy lunch.
 

Nutrition & Notes

Nutrition Information
Valeur nutritive
per 1 serving
% Daily Value
% valeur quotidienne
Amount
Teneur
Calories / Calories 116
6%
Fat / Lipides 4 g
Saturated / saturés 0 g
+ Trans / trans 0 g
Cholesterol / Cholestérol 0 mg
6%
Sodium / Sodium 145 mg
5%
Carbohydrates / Glucides 16 g
22%
Fiber / Fibres 5 g
Sugars / Sucres 4 g
Protein Protéines 6 g
Vitamin A / Vitamine A
76%
Vitamin C / Vitamine C
6%
Calcium / Calcium
12%
Iron / Fer
© All rights reserved. Health Canada and Heart and Stroke Foundation of Canada, 2014. Reproduced with permission from the Minister of Health, 2014. Recipe was developed by Emily Richards, P.H. Ec.

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