Mixed Legume Salad

67 Reviews
94% would make this recipe again

A healthy and quick-to-make salad of chickpeas and various beans.

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Preparation : 10 min Standing : 20 min
410 calories/serving

Ingredients

4 cups bean mix (canned), rinsed and drained 1 L
2 cloves garlic, minced
1 green peppers, diced 150 g
1/4 cup extra virgin olive oil 65 mL
3 tbsp lemon juice, freshly squeezed 1 lemon
2 tbsp Parsley and Garlic Base 30 mL
1 pinch salt [optional] 0.2 g
ground pepper to taste [optional]
2 tbsp Italian parsley, fresh, chopped [optional] 10 g

Method

  1. Drain and rinse the bean mix, then place it in a salad bowl. Mince the garlic and dice the pepper, then add them to the salad.
  2. In a small bowl, whisk together the olive oil, lemon juice, Parsley and Garlic base, salt, and pepper until it is emulsified. Pour over the salad and toss well to combine. Chill in the refrigerator for about 20 min.
  3. Toss the chilled salad, sprinkle with chopped parsley, and serve.

Nutrition Facts Table

per 1 serving (230 g)

Amount

% Daily Value

Calories

410

Fat

18 g

28 %

Saturated 2.4 g
+ Trans 0 g

12 %

Cholesterol

0 mg

Sodium

410 mg

17 %

Carbohydrate

48 g

16 %

Fibre

12 g

49 %

Sugars

2 g

Net Carbs

36 g

Protein

15 g

Vitamin A

4 %

Vitamin C

58 %

Calcium

12 %

Iron

32 %
More info

Claims

This recipe is :
Free  :
Added Sugar
Excellent source of  :
Fibre, Folacin, Iron, Magnesium, Manganese, Potassium, Vitamin B1, Vitamin C, Vitamin E, Vitamin K
Good source of  :
Copper, Niacin, Phosphorus, Vitamin B6, Zinc
Source of  :
Calcium, Pantothenic Acid, Selenium, Vitamin B2
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 2
Fruits 0
Vegetables ½
Meat and Alternatives 2
Fats 3 ½
More info
Check out our Meal Plans for Type 2 Diabetes

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Reviews

67 Reviews (64 with rating only) 94% would make this recipe again
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My Notes

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This space is reserved for your personal notes on the recipe. These notes are private and will only be visible to you. Here's an example of what these notes could say for a given recipe:

  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

Top Reviews

View All Reviews
Anonyme
october 20, 2021 | I would make this recipe again

Easy and good for a work lunch, but had a generic bean salad taste overall.

Useful 1
Judy W.
may 02, 2018 | I would make this recipe again

Loved it!

Useful 0
january 16, 2016

Do t like bean salad

Useful 0

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