Three Bean Salad

With some creativity and a little culinary know how creating meals using canned food may be a necessity or a regularity at times. As a main, side or on toast this is a healthy and delicious way to add some extra fibre to your meals.
    
Three Bean Salad

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1 can of chickpeas, drained 

1 can of red beans, drained 

1 can of black beans, drained 

half red onion, diced

half green pepper, diced

mixed green sprouts, optional

Dressing:

1/2 cup olive oil
1/2 cup apple cider vinegar
2 tablespoons white sugar
1/2 teaspoon salt
freshly ground black pepper
1 teaspoon summer savoury

In a bowl whisk all the dressing ingredients together until the white sugar has dissolved.

Make the dressing and set it aside.

In a large bowl add the drained chickpeas, red beans and black beans. Then add the diced red onion, green peppers and mixed sprouts, if using. Whisk the prepared dressing and drizzle the dressing over the beans and vegetables, you might not need to use all of the dressing; depends on taste, gently toss to coat. Refrigerate for a few hours to allow all the ingredients and flavours blend together.     

 

Mixed Bean Salad

Summer sides can be as simple as this. A bean salad is quick and easy to make yet generous in texture, flavour, and nutrition. Leafy salads have their place however an abundant change such as this is refreshing.  

Bean Salad

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1 - 14 ounce can of chickpeas, drained

1 - 14 oz can of kidney beans, drained

1 - 14 oz can of pinto beans, drained

1 - 14 oz can of lima beans, drained

1 - 14 oz can of black beans, drained, optional

1/2 cup green pepper, chopped

1/2 cup red onion, chopped or diced

half can of corn, drained 

You may use any combination of beans you like... I used a 540ml (19 fl oz) can of exotic bean mix which included: adzuki beans, urid beans, moong beans, and soya beans plus a can of chickpeas. 

Dressing:

1/2 cup oil

1/2 cup red wine vinegar

1/4 cup white sugar

1/2 teaspoon salt

1/2 teaspoon ground black pepper

1 teaspoon za'atar (thyme herb mix) seasoning 

In a large serving bowl combine all the drained beans, chopped green pepper, diced red onion, and corn. Toss together. Set aside.

In another bowl whisk together the oil red wine vinegar, white sugar, salt and pepper, and za'atar seasoning until the sugar has dissolved. Spread over the bean and vegetable mixture and gently toss again. Refrigerate for several hours or overnight. 

Notes: You may use honey or agave syrup to sweeten. Try adding other vegetables like, red, orange or yellow peppers. Try different oils, vinegars or seasoning.