Bean Salad With Oil-Free Dressing

Ingredients

• 1 can White Beans (drained and rinsed)
• 1 can Dark Red Kidney Beans (drained and rinsed)
• 1 can Chickpeas (drained and rinsed)
• 1 cup Celery (diced small)
• 1 cup Red Onion (diced)
• 1 cup Red Bell Pepper (diced)
• 1/4 cup Fresh Dill (chopped)
• 1/4 cup Fresh Parsley (chopped)
• 2 cloves Garlic (minced)
• 2 tablespoon Maple Syrup (pure maple syrup)
• 1 tablespoon Dijon Mustard
• 1/4 cup Red Wine Vinegar
• 1/4 cup Water
• 1 tablespoon Italian Seasoning
• 1 pinch Red Pepper Flakes (adds flavor, not heat)
• 1 pinch Salt
• 1 pinch Fresh Ground Black Pepper

Instructions

1. Drain and rinse beans

   Open the three cans of white beans, dark red kidney beans, and chickpeas. Drain them in a colander and rinse under cold water to remove excess sodium.

   Time: PT2M

2. Prep vegetables

   Using a veggie chopper (or a knife), dice 1 cup of celery, 1 cup of red onion, and 1 cup of red bell pepper into small, uniform pieces.

   Time: PT3M

3. Mince garlic

   Peel and mince two garlic cloves finely.

   Time: PT1M

4. Make oil‑free dressing

   In a small bowl, whisk together the minced garlic, 2 tbsp maple syrup, 1 tbsp Dijon mustard, 1/4 cup red wine vinegar, 1/4 cup water, 1 tbsp Italian seasoning, and a pinch of red pepper flakes until smooth.

   Time: PT2M

5. Combine salad ingredients

   Add the drained beans, diced celery, red onion, red bell pepper, chopped dill, and chopped parsley to the large mixing bowl. Pour the dressing over the mixture, add a pinch of salt and a pinch of fresh ground black pepper, then toss gently until everything is evenly coated.

   Time: PT2M

6. Chill (optional)

   Transfer the salad to a cooler or refrigerator for 1–2 hours before serving to let the flavors meld.

   Time: PT0M

Nutrition Facts

Calories

200

Protein

8 g

Carbohydrates

30 g

Fat

3 g

Fiber

8 g

Ingredient Substitutions

• Instead of White Beans: Cannellini beans, Great Northern beans
• Instead of Dark Red Kidney Beans: Red kidney beans, Black beans
• Instead of Chickpeas: Garbanzo beans, White beans
• Instead of Celery: Fennel stalks, Cucumber
• Instead of Red Onion: Yellow onion, White onion
• Instead of Red Bell Pepper: Yellow bell pepper, Orange bell pepper
• Instead of Fresh Dill: Fresh tarragon, Fresh chives
• Instead of Fresh Parsley: Cilantro, Fresh basil
• Instead of Garlic: Garlic powder (1/2 tsp)
• Instead of Maple Syrup: Agave nectar, Brown rice syrup
• Instead of Dijon Mustard: Whole grain mustard, Spicy brown mustard
• Instead of Red Wine Vinegar: Apple cider vinegar, White wine vinegar
• Instead of Italian Seasoning: Herbes de Provence, Dried oregano & basil mix
• Instead of Red Pepper Flakes: Paprika, Smoked paprika

Equipment Needed

• Mixing Bowl
• Veggie Chopper (optional)
• Whisk
• Measuring Spoons
• Can Opener
• Spatula or Large Spoon

Critical Steps — Do Not Skip

• Drain and rinse beans thoroughly to remove excess sodium.
• Whisk the dressing until fully emulsified.
• Toss the salad gently to coat beans without crushing them.

Chef Tips from the Video

• Use fresh herbs for the brightest flavor; dried herbs can be substituted but reduce the amount by half.
• For extra crunch, add a handful of toasted pumpkin seeds just before serving.
• A squeeze of fresh lemon juice can brighten the dressing if you prefer a citrus note.

Troubleshooting

Storage

Refrigerator: Store in an airtight container for up to 4 days.

Freezer: Not recommended; texture of beans changes when frozen.

Room temperature: Safe for up to 2 hours if kept in a cooler with ice packs.

Make-Ahead Tips

• Prepare the dressing up to 24 hours in advance and store it in a sealed jar.
• If making ahead, keep the beans and vegetables separate from the dressing until just before serving to maintain crispness.

Frequently Asked Questions