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5 from 1 vote

Mixed Bean Salad

This refreshing and hearty green bean salad can be served as both a diabetes-friendly side-dish or a main. Not only is it colourful and vibrant, but it is also full of plant-based protein and fiber.
Servings: 8
Calories: 139kcal
Prep Time7 minutes
Cook Time3 minutes
Total Time10 minutes

Ingredients

  • 340 g green beans fresh, trimmed and halved
  • ½ red onion thinly sliced
  • ½ cucumber diced
  • 1 cup cherry tomato halved
  • 15 oz mixed beans canned, drained and rinsed
  • 3 tbsp olive oil
  • 2 tbsp red wine vinegar
  • ¼ tsp salt
  • ¼ tsp pepper

Optional garnish

  • avocado slices
  • radish slices
  • cilantro or parsley

Notes

*Note that optional garnishes are not included in the nutrient analysis.

Instructions

  • Bring a large pot of salted water to a boil and add the green beans. Cook for 2-3 minutes, or until they are bright green and tender-crisp.
    340 g green beans
  • Immediately remove the beans and place them under cold running water. Set aside.
  • In a large bowl, combine the cooked green beans, red onion, cucumber, tomato, and mixed beans.
    ½ red onion, ½ cucumber, 1 cup cherry tomato, 15 oz mixed beans
  • Drizzle with olive oil, red wine vinegar, and sprinkle with salt and pepper. Toss to coat all ingredients evenly.
    3 tbsp olive oil, 2 tbsp red wine vinegar, ¼ tsp salt, ¼ tsp pepper
  • Portion salad and garnish with your choice of avocado slices, radish, cilantro, or parsley.
    avocado, radish, cilantro

Cooking Tips

  • Blanching Green Beans: Blanching green beans preserves their bright green color and crisp texture. It's essential to cool them immediately in cold water to stop the cooking process.
  • Dressing: Adjust the olive oil and red wine vinegar ratio according to your taste. Some may prefer a tangier flavor, in which case you might add a bit more vinegar.
  • Adding Crunch: For an extra crunch, consider adding nuts like sliced almonds or walnuts to the salad.

Nutrition

Nutrition Facts
Mixed Bean Salad
Serving Size
 
1 Cup
Amount per Serving
Calories
139
% Daily Value*
Fat
 
5.7
g
9
%
Saturated Fat
 
0.8
g
5
%
Sodium
 
78.9
mg
3
%
Potassium
 
356.9
mg
10
%
Carbohydrates
 
17.4
g
6
%
Fiber
 
6.2
g
26
%
Sugar
 
2.4
g
3
%
Protein
 
5.9
g
12
%
Vitamin C
 
10.6
mg
13
%
Calcium
 
36.9
mg
4
%
Iron
 
1.8
mg
10
%
Magnesium
 
52.7
mg
13
%
Zinc
 
0.8
mg
5
%
* Percent Daily Values are based on a 2000 calorie diet.