Kidney Bean Salad
Author:Simple, protein-packed Kidney Bean Salad with lemon and parsley. Filled with texture & bright, fresh, zesty flavours, and perfect for a healthy, light lunch or tasty side!
Ingredients
For the salad
- 1½ cups (1 x 15oz can) kidney beans , drained and rinsed, (a 398ml can in Canada & 400g UK)
- 1½ cups (1 x 15oz can) chickpeas , drained and rinsed, (a 398ml can in Canada & 400g UK)
- 1 medium cucumber , diced
- ½ medium sweet white or red onion , finely chopped
- 1 cup (or 1 to 2 big handfuls) flat leaf parsley , chopped or torn (or cilantro)
For the dressing
- 5 tablespoons fresh lemon juice , usually around 1 large juicy lemon or 1½ medium ones
- 3 tablespoons extra virgin olive oil , (for oil-free use the same amount of aquafaba from the can of chickpeas)
- 2 small cloves garlic , minced very finely or grated
- 1 to 2 teaspoons white or cane sugar , or a little drop of maple syrup or agave
- ½ teaspoon fine sea salt
- ½ teaspoon freshly ground black pepper
INSTRUCTIONS
- Drain and rinse the beans then add to a large salad bowl.
- Add the chopped cucumber, onion and parsley.
- Whisk all of the dressing ingredients together, or put them in a jar and give them a good shake. I recommend adding the sugar to taste so you get the perfect balance of tangy and sweet for you. The seasoning might taste a little heavy but will be fine once it's mixed with the salad.
- Pour the dressing over the salad and toss together well. Try to let it sit for 15 to 20 minutes before serving so the flavours have time to meld.
NOTES
If preparing ahead, I recommend making it without the parsley. Add it in just before serving to keep it fresh and wilt-free.
Store leftover salad in an airtight container. It will keep for 2 to 3 days in the fridge.
For a thicker, creamier, sharper dressing, you can cut away the peel and pith on the lemon with a sharp knife and add it to a blender along with the other dressing ingredients, then blend until smooth. Add a few drops of water to thin as necessary.
NUTRITION
Serving: 1of 6 servings | Calories: 207kcal | Carbohydrates: 26g | Protein: 8g | Fat: 9g | Saturated Fat: 1g | Sodium: 210mg | Potassium: 487mg | Fiber: 8g | Sugar: 4g | Vitamin A: 1722IU | Vitamin C: 35mg | Calcium: 70mg | Iron: 4mg
