This high protein, delicious, and crunchy bean salad is loaded with a variety of beans, and the maple syrup dressing adds a hint of sweetness to this healthy salad.
This healthy bean salad is a simple recipe that is rich in protein, and fiber; not to mention loaded with vitamins and minerals. In this particular recipe, it has the crunchiness of celery and red peppers, and freshness of the parsley. The dressing has additional health benefits, that includes apple cider vinegar and maple syrup.
Serve this delicious bean salad as a light lunch on it’s own, a side dish with grilled meats or what I often do is enjoy this throughout the day as a snack!
Recipe Ingredients:
Mix beans: I will often purchase a can or two of Medley Beans for this recipe as I like the variety of beans it has, however, if you are unable to find it, then adding any variety of beans to this recipe is perfectly fine. I like to buy organic beans is all possible, and if not, then the regular can of beans works too.
Chickpeas: are one of my favourite beans, and I decided to add a can
Red onion: a milder onion, yet it still adds enough flavour and texture
Celery: I like the flavour of celery, it’s so versatile and it’s crunchy
Parsley: a lovely herb to add to almost all salads
Dressing:
Olive oil: I try to use a good quality olive oil
Apple cider vinegar: gives it the tang and yet adds apple flavour
Maple syrup: adding enough sweetness to balance the vinegar; a healthier option to sugar
Seasoning: a little salt and pepper to bring out the flavours
Medley Bean Salad with Maple Syrup Dressing
Ingredients
Salad:
- 19 oz can organic mix beans, rinsed and drained
- 15 oz can organic chickpeas, rinsed and drained
- 1/4 cup red onion, chopped
- 2 celery ribs, diced
- 1/2 red pepper, diced
- 1/3 cup parsley, chopped
Dressing:
- 4 tbsp extra virgin olive oil
- 2 tbsp apple cider vinegar
- 3 tbsp maple syrup
- salt and pepper to season
Instructions
- Rinse beans in a colander, and set aside to drain. Meanwhile, dice and chop red onion, celery, red pepper, and parsley.
- In a small bowl, whisk together olive oil, apple cider vinegar, maple syrup, salt and black pepper.
- In a medium bowl, add beans, red onion, celery, red pepper and parsley. Pour in dressing and mix thoroughly.
- Refrigerate until ready to serve. Can be eaten as a side dish with grilled meats, or as a main dish.
Nutrition
A simply recipe to make in minutes:
If you can find it in your grocery store, I like to use the medley can of beans, as it gives a variety of the different kinds of beans. However, I know some people are unable eat or digest certain beans, and in that case, using kidney, chickpeas, black-eye peas, and another bean your are able to eat would work for this recipe. The salad dressing has a tang and sweet balance of apple cider vinegar and maple syrup. Which both have many health benefits.
Many years ago when my mom wanted to make a bean salad to add to a family gathering, us kids would try to convince her not to make it. It’s funny how times have changed. Now, we make our meals keeping in mind the health benefits of certain foods, and change up the recipes to add the flavours we so enjoy. This is a perfect summer salad that can easily be added as a side dish with grilled meat, fish, or poultry.
