Tasty Tuesday: Three Bean Summery Salad

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Tasty Tuesday: Three Bean Summery Salad

I made this salad for a potluck and it completed the other delicious appetizers very nicely. The salad has a fresh and flavourful taste. You can serve this salad with coconut tofu chocolate pudding and you have a light and delicious summer dinner.

This salad is rich in:

  • Proteins, molybdenum, folate, copper, fiber, and manganese from beans
  • Vitamins K and B5 from cucumber
  • Vitamins A, B3, B6, C, E, K, biotin, folate, copper, potassium, manganese, phosphorus, and fiber from tomatoes
  • Many minerals (manganese, copper, potassium, phosphorus), vitamins (biotin, B6, C, B1, folate), and fiber from red onion
  • Vitamin E and healthy fats from olive oil
  • Vitamin C from lemon juice
  • Manganese and vitamin B6 from garlic, in addition to garlic’s anti-inflammatory, antibacterial, and antiviral roles
  • Minerals from sea salt
  • Manganese, vitamin K, copper, and fiber from black pepper
  • Vitamins K, A, and C, manganese, copper from basil

Three Bean Summery Salad

Makes 5 big servings

Ingredients

1 can (540 ml) white kidney beans

1 can (398 ml) pinto beans

1 can (398 ml) red kidney beans

1 ½ cup cucumber, cubed

1 ½ cup cherry tomatoes, quartered

¼ cup red onion, chopped

3 tablespoons olive oil

1 tablespoon and 1 teaspoon lemon juice

2 big garlic cloves

1 teaspoon salt

¼ teaspoon black pepper

8 basil leaves, finely chopped

Instructions

Put the beans, cucumber, tomatoes, and red onion in a big bowl.

Make the dressing by mixing olive oil, lemon juice, garlic, sea salt, and black pepper in a small bowl.

Pour the dressing over the salad ingredients. Add the basil and mix well gently. Serve cold.

This salad keeps in the fridge for up to 3 days.

 

What is your favourite bean salad that you make over and over again?

 

Source of nutritional information:

www.whfoods.com

 

 

2016-10-19T08:29:42+00:00By |Categories: Dinner recipes, Lunch recipes, Nutrition, Tasty Tuesdays|Tags: , |2 Comments

About the Author:

Alina Muresan is a Holistic Nutritional Consultant who specializes in family nutrition and health. Visit her website, Orgali.ca to find great advice on your child's nutrition and delicious recipes that are healthy and fast!

2 Comments

  1. Allison July 3, 2014 at 9:07 am - Reply

    Ohh I love a bean salad! This one looks great! Also, hello from a fellow RHN 🙂

    • Alina July 3, 2014 at 10:31 am - Reply

      Thank you, Allison.
      You have a great website. The pecan raspberry pie squares look amazing.

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