Mixed bean salad

This family-friendly bean salad from Mairlyn Smith is a quick and easy lunch or dinner idea.

This family-friendly bean salad is a quick and easy lunch or dinner idea. Get your kids involved washing veggies and spinning the parsley dry.

Dressing ingredients:

3 cloves garlic

2 tbsp (30 mL) apple cider vinegar

1 tbsp (15 mL) extra virgin olive oil

Salad ingredients:

2 tbsp (30 mL) sun-dried tomatoes in oil

One-19 fl oz (540 mL) can mixed beans, drained and rinsed

2 stalks celery, diced

1 cup (250 mL) grape tomatoes cut in half

1 large orange pepper, diced

½ cup (125 mL) finely sliced green onions or chives

½ cup (125 mL) fresh parsley, chopped

Cracked black pepper to taste


1. Mince garlic and set aside.

2. Whisk together the salad dressing: the apple cider vinegar and oil together in a small bowl. Add garlic.

3. Place sun-dried tomatoes on a paper towel to absorb any excess oil. Chop finely. Set aside.

4. In a large bowl toss together the salad ingredients: the beans, celery, grape tomatoes, orange pepper, green onions or chives, and parsley. Add sun-dried tomatoes.

5. Pour dressing over top and toss well. Serve.

Makes 5 cups (1.25 L)

One serving = 1 cup (250 mL)

One serving contains: 179 calories, 4.9 g total fat, 0.6 g sat fat, 0 g trans fat, 245 mg sodium, 27.1 g carbs, 8 g fibre, 2.5 g sugar, 9 g protein

Diabetes Food Choice Values Per Serving: 1 ½ carbohydrates, 1 meat and alternative, ½ fat

Courtesy Mairlyn Smith, www.mairlynsmith.com