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 398 ml can in Canada)
- 1½ cups (1 x 15oz can) chickpeas , drained and rinsed, (a 398 ml can in Canada)
- 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
For the dressing
- 5 tablespoons fresh lemon juice , usually around 1 large juicy lemon or 1½ medium ones
- 3 tablespoons extra virgin olive oil , (omit to make oil-free)
- 2 small cloves garlic , minced very finely or grated
- 1 - 2 teaspoons sugar , or a little drop of maple syrup or agave
- ½ teaspoon salt , or to taste
- ½ teaspoon freshly cracked black pepper , or to taste
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.
- Pour the dressing over the salad and toss together well.
NOTES
If preparing ahead, I recommend making it without the parsley then adding it in just before serving to keep it fresh and wilt-free.
Store leftover salad in an airtight container. It will last 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 8 servings | Calories: 205kcal | Carbohydrates: 26g | Protein: 8g | Fat: 8g | Saturated Fat: 1g | Sodium: 200mg | Potassium: 381mg | Fiber: 7g | Sugar: 5g | Vitamin A: 149IU | Vitamin C: 10mg | Calcium: 44mg | Iron: 3mg
