Cold Bean Salad Recipe

Summary

Preparation Time15 MinCooking Time2 Hr 0 Min
Ready In2 Hr 15 MinDifficulty LevelMedium
Health IndexHealthyCuisine
CourseMethod
DishVegetarian
Main IngredientInterest Group

Ingredients

For dressing
 Apple juice1⁄4 Cup (4 tbs)
 Balsamic vinegar3 Tablespoon
 Lemon juice2 Tablespoon
 Chopped fresh basil2 Tablespoon
 Dijon mustard1 1⁄2 Teaspoon
 Olive oil1 Teaspoon
 Garlic1 Clove (5 gm), minced
 Salt To Taste
 Ground black pepper To Taste
For salad
 Green beans2 Cup (32 tbs), cut into 2 inch pieces
 Yellow wax beans2 Cup (32 tbs), cut into 2 inch pieces
 Water1⁄4 Cup (4 tbs)
 Canned chickpeas1 Cup (16 tbs), drained, rinsed
 Canned kidney beans1 Cup (16 tbs), rinsed and drained
 Finely chopped onions1⁄3 Cup (5.33 tbs)
 Chopped italian parsley1⁄4 Cup (4 tbs) (Fresh)

Nutrition Facts

Serving size: Complete recipe

Calories 781 Calories from Fat 88

% Daily Value*

Total Fat 10 g15.3%

Saturated Fat 1.1 g5.4%

Trans Fat 0 g

Cholesterol 0 mg

Sodium 1935.9 mg80.7%

Total Carbohydrates 150 g50.1%

Dietary Fiber 37.8 g151.3%

Sugars 34.7 g

Protein 33 g66.4%

Vitamin A 50.2% Vitamin C 99.1%

Calcium 45.5% Iron 40.8%

*Based on a 2000 Calorie diet

Directions

To make the dressing: In a medium bowl, whisk together the apple juice, vinegar, lemon juice, basil, mustard, oil, and garlic.
Season with the salt and pepper.
To make the salad: Place the green beans, wax beans, and water in a large microwave-safe bowl.
Cover with vented plastic wrap and microwave on high power for a total of 7 minutes, or until crisp-tender; stop and stir after 4 minutes.
Plunge the beans into a bowl of cold water, drain, and lightly pat dry.
Return the beans to the bowl.
Add the chickpeas, kidney beans, onions, and parsley.
Toss to combine.
Add the dressing and toss to combine.
Cover and refrigerate for at least 1 hour before serving.
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