Heart Healthy Mixed Bean Salad: Turn canned beans, lentils and chickpeas into a flavourful salad that will add a healthy boost to your meals. Perfect year round, this fibre-rich salad is a great way of incorporating legumes into your diet. This can be served as a side dish, perfect for potlucks or to make it a main for lunch serve it over spiralized cucumbers.
Every February is Heart Health Awareness Month. This is a topic that hits very close to home. Two years ago my mom had a heart attack, she had a stent put in and is now ok, but has had to make some lifestyle modifications. A week ago my dad suffered from a stroke (it’s why I haven’t been too active on social media this week). Between work and hockey chauffeuring duties, I’ve been at the hospital spending time with my dad. Watching him recover has been heartbreaking as he’s a super active senior, he curls 5 times a week and golfs multiple times in the summer (without a cart!). He’s walking with a walker now, but still has trouble with swallowing, talking and small muscle control on his affected side. Heart disease runs in my family is a big reason why I run, strength train and try to eat healthy.
Today, to celebrate Heart Health Awareness Month, I’d like to share with you my heart healthy mixed beans salad recipe. This recipe is so easy to make, plus it’s super healthy! Beans are a super healthy, super versatile and super affordable food. Beans are high in antioxidants, fiber,protein, B vitamins, iron, magnesium, potassium, copper and zinc. Eating beans regularly may decrease the risk of diabetes, heart disease, colorectal cancer, and helps with weight management!
I try to add beans to most of my salads because legumes (beans) are a great source of plant protein, and they are also low in fat. They’re full of fibre and they have a low glycaemic index (GI) which means they can help you feel full for longer. Beans and lentils can also be a useful source of iron and zinc for vegetarians (along with tofu, wholegrains, nuts, seeds and green vegetables). I add chickpeas to my lunch salads, and I add beans to casseroles, chilis and soups. I recently shared a delicious black bean quinoa salad recipe and today I’m sharing a flavorful heart healthy bean salad that your family and friends are sure to love!
This salad is not only healthy but it also has crazy amounts of textures and flavors that are going on. Heart Healthy Mixed Bean Salad you make my mouth so happy!
Let it also be known that this salad is perfect to make ahead or on the spur of the moment. Let’s be real we all have those moments when your BFF calls you mid afternoon to ask if you want to grill a few burgers with the fam by the pool for an impromptu get-together and you’re then scrambling to figure out what to bring. Enter: heart healthy mixed bean salad, which calls for a can of mixed beans from your pantry and onion and cilantro from the fridge. The dressing is a little honey, white wine vinegar, olive oil, and dijon mustard – things we tend to still have even when we’re turning into old mother hubbard (ladies, we’ve all been there right?).
It wouldn’t be right if I left you without a pro-tip from one salad lover to another. A handful of crushed pita chips to top off your portion of salad right before you munch! I live for that crrrunch! Another option is to spiralize some cucumber and serve over the cucumber as a meal.
Here’s the recipe, enjoy!
Turn canned beans, lentils and chickpeas into a flavourful salad that will add a healthy boost to your meals. Perfect year round, this fibre-rich salad is a great way of incorporating legumes into your diet. This can be served as a side dish, perfect for potlucks or to make it a main for lunch serve it over spiralized cucumbers.
- 540 ml Bean Salad mix rinsed and strained
- 1 tsp Honey
- ½ tsp Salt and pepper
- 2 tbsp White wine vinegar
- 1 tbsp Dijon mustard
- 3 tbsp Extra virgin olive oil
- 3 Garlic cloves pressed
- 1/4 cup Red onion chopped
- 1/2 cup Cilantro chopped
Rince and strain the legumes.
Place strained legumes in a salad bowl with onions and cilantro.
In a small bowl, whisk together the honey, salt, pepper, vinegar, mustard, olive oil and garlic.
Pour dressing over the legumes and mix.
This salad tastes best if it has time to marinate in the fridge for a few hours before serving.
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