The ultimate mixed bean salad (Lunch/Dinner)

The ultimate mixed bean salad (from Canada's food guide)


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.


Prep time: 15 min

Cook time: 5 min

Servings: 8

Vegetarian


Ingredients

  • 227 g (8 oz) green beans, trimmed

  • 227 g (8 oz) yellow beans, trimmed

  • 250 mL (1 cup) shelled soy beans (edamame)

  • 1 can (540 mL/19 oz) sodium reduced chickpeas, drained and rinsed

  • 2 stalks celery, thinly sliced

  • 2 green onions, sliced

  • 1 large red bell pepper, chopped

  • 60 mL (¼ cup) apple cider vinegar

  • 15 mL (1 tbsp) Dijon mustard

  • 15 mL (1 tbsp) canola oil

  • 2 mL (½ tsp) fresh ground pepper

  • 60 mL (¼ cup) each chopped fresh basil and parsley or mint


Directions

  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 5 cm (2 inch) pieces. Set bean mixture aside.

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

  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

  • You choose the beans. If you prefer, use all green beans or all yellow beans.

  • If shelled soy beans are not available use lima beans or 250 mL (1 cup) 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.


Recipe developed by Emily Richards, P.H. Ec. for Health Canada and the Heart and Stroke Foundation.


Source: © All rights reserved. Canada’s Food Guide: Recipes. Health Canada. Reproduced with permission from the Minister of Health, 2022.

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