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Easy Bean Salad
Posted on by Paula Gallagher
Whenever I need a dish for a summer potluck, I make this bean salad. It is easy to make, inexpensive, and actually tastes better the next day, so you can make it ahead of time. It also is vegan, dairy free and gluten free.
Beans are a nutritional powerhouse, as they are high in protein and antioxidants, and are an excellent source of fiber. In fact, one study found that eating one serving of beans, chickpeas or lentils (pulses) daily helped with weight loss. Participants in the study were served approximately 3/4 cup of pulses per day and this resulted in an average loss of 0.75 pounds over a 6-week period, and without making an effort to reduce any other foods. Not only are these superfoods high in protein and have a low glycemic index, but they can increase the feeling of fullness by 31% and decrease levels of "bad cholesterol" by 5%.
For this recipe, I use whatever beans I have on hand. You can use canned beans, but if canned goods aren’t your thing, make your own beans – it’s easy! Rinse your dried beans carefully to ensure they are clear of dirt or other foreign matter, then soak your clean beans in plenty of fresh water overnight. In the morning simply drain, rinse well, and then boil in fresh water until tender. That’s it! Now your dried beans are ready for use in this recipe, or any other one.
Bean Salad
- 1 - 19 oz can lentils, drained and rinsed
- 1 - 19 oz can kidney beans, drained and rinsed
- 1 - 19 oz can chickpeas, drained and rinsed
- 1 pint of cherry tomatoes
- 2 celery stalks, chopped fine
- 1/2 red onion, chopped fine
- 1 cup curly parsley, chopped
- 1/3 cup apple cider vinegar
- 2 Tbsp agave syrup
- 1/4 cup extra-virgin olive oil
- Salt and pepper to taste
- Juice of 1 lime
- Hempseeds (optional)
1. In a large bowl, mix the beans, tomatoes, celery, onion and parsley.
2. For the dressing, whisk together vinegar, agave syrup, oil, salt and pepper in small bowl.
3. Add the dressing to the bean mixture; toss to coat. Chill in the refrigerator for 2 hours or more.
Place the bean salad in serving bowls and drizzle with lime juice, then sprinkle with hemp seeds.
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