Multi-Coloured Bean and Vegetable Salad
Makes 6 cups (1.5 L)
Enjoy different-coloured beans in this salad, perhaps trying others beyond those listed below. When chlorophyll-containing green vegetables are immersed in acids such as lemon juice or vinegar, their lovely colour becomes dull. To retain a bright green colour, it is best to put green peppers, broccoli, and other greens in the marinade, which contains vinegar, immediately before serving.
1/4 cup (60 mL) lemon juice or apple cider vinegar
2 tablespoons (30 mL) extra-virgin olive oil
1 teaspoon (5 mL) garlic powder
1 teaspoon (5 mL) dried dill
1 teaspoon (5 mL) Dijon mustard
1/2 teaspoon (2 mL) salt
1/2 teaspoon (2 mL) black pepper
3 cups (750 mL) cooked or canned beans, such as black, pinto, red, white, or garbanzo
1 cup (250 mL) diced yellow bell pepper
1 cup (250 mL) cherry tomatoes, sliced in half
1 cup (250 mL) chopped celery
To make the marinade, put lemon juice, oil, garlic powder, dill, mustard, salt, and pepper in a jar and shake, or in a bowl and whisk, until blended.
To prepare the beans, rinse the beans to remove the cooking or canning liquid. Drain well. Place the beans and marinade in a large bowl and gently toss to coat the beans. Refrigerate for 6 hours so the marinade flavours penetrate the beans. Stir occasionally.
Stir in the bell pepper, cherry tomatoes, and celery just before serving.
Per cup (250 mL): calories: 197, protein: 9 g, fat: 6 g, carbohydrate: 29 g (3 g from sugar), dietary fibre: 10 g, calcium: 50 mg, iron: 2 mg, magnesium: 66 mg, phosphorus: 171 mg, potassium: 470 mg, sodium: 426 mg, zinc: 1 mg, thiamin: 0.2 mg, riboflavin: 0.1 mg, niacin: 3 mg, vitamin B 6: 0.2 mg, folate: 147 mcg, pantothenic acid: 0.4 mg, vitamin B 12: 0 mcg, vitamin A: 18 mcg, vitamin C: 58 mg, vitamin E: 1 mg, omega-6 fatty acids: 0.2 g, omega-3 fatty acids: 0.1 g
Percentage of calories from protein 19%, fat 24%, carbohydrate 57%