Serves 10 (1/2 cup portions)
1 cup dried chickpeas (or 3 cups canned)
1 large cucumber, seeded and diced
1 cup diced red bell pepper
2 cloves garlic, smashed and minced
1 tablespoon olive oil
2 tablespoons fresh lemon juice
1. Prepare dried beans according to package instructions. (If using canned beans, pour into colander and rinse with water.)
2. Place all ingredients into a bowl, and mix.
3. Refrigerate overnight.
Sat fat: 0.2g
Sodium: 11mg (This is using dried beans. Canned beans will add about 215mg per serving.)
Four Bean Salad
Serves 16 (1/2 cup portions)
This salas is a bit more sweet than the first salad.
1 cup dried kidney beans (or 1 can kidney beans)
1 cup dried navy beans (or 1 can navy beans)
1/2 cup dried Lima beans (or 1/2 can Lima beans)
2 cups fresh green (or yellow) beans
1 cup onion, diced
3/4 cup table sugar (you can replace some or all of the sugar with stevia or Splenda, if you want)
3/4 cup cider vinegar
2 tablespoon olive oil
1. Mix sugar, olive oil and vinegar. Stir until sugar is dissolved. (Warming in the microwave will help.) Set aside.
2. Prepare all beans according to label directions. (If using canned beans, pour into colander and rinse with water.)
3. Trim green (or yellow) beans, and cut into 1 inch pieces.
4. Bing 1 liter water to a boil in a 2 liter pot. Blanch the beans in the boiling water for 2 minutes. Drain water off.
5. Combine all beans with onion. Pour dressing over, and mix. Refrigerate overnight.
6. Add black pepper to taste.
Sat fat: 0.3g
Sodium: 14mg (This is using dried beans. Canned beans will add about 225mg per serving.)
Other option for this salad:
Add sweet bell pepper, jalapeno or other hot peppers, tomatoes, or corn.