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