A Hill of Beans
While the weather is still warm, check out this updated three-bean salad, which combines chickpeas, Great Northern beans and kidney (or red) beans with a flavorful mustard and dill dressing.
This recipe keeps the sugar in check, and is low in fat and very high in fiber.
Three Bean Salad with Creamy Mustard Dill Dressing
Recipe from the American Institute for Cancer Research
1 cup canned chickpeas, rinsed and drained
1 cup canned Great Northern beans, rinsed and drained
1 cup canned kidney or red beans, rinsed and drained
½ cup finely chopped red onion
1 small red bell pepper, diced (optional)
1 small green bell pepper, diced (optional)
2 tablespoons fat-free or 2 percent Greek yogurt
1 tablespoon low-fat mayonnaise
1 tablespoon coarse seed mustard
1 teaspoon lemon juice
2 dashes hot pepper sauce
½ teaspoon salt
¼ teaspoon ground black pepper
2 teaspoons extra virgin olive oil
½ cup chopped fresh dill
¼ cup chopped flat-leaf parsley
1. In mixing bowl, combine beans with onion and peppers, if using.
2. For dressing, place in mini food processor the yogurt, mayonnaise, mustard, lemon juice, hot sauce, salt and pepper and whirl to combine. With the motor running, drizzle in oil. Add dressing to beans and mix to combine.
3. If serving immediately, mix in dill and parsley. Or, cover the dressed beans and refrigerate for up to 8 hours, adding herbs just before serving.
Makes 4 servings.
Nutrition information for one serving: 230 calories, 5 g total fat (<1 g saturated fat), 36 g carbohydrate, 11 g protein, 11 g dietary fiber, 390 mg sodium.
