Ingredients
Salad
- 300 g cooked chickpeas drained; about 1 3/4 cups
- 300 g cooked white beans drained; about 1 2/3 cups
- 200 g red bell pepper stem and seeds removed, diced
- 60 g red onion finely diced; about 1/2 cup
- 20 g fresh flat-leaf parsley chopped; about 1/3 cup
Dressing
- 2 tablespoons olive oil 27 g
- 3 tablespoons lemon juice 45 g
- 1 tablespoon red wine vinegar 15 g
- 1 small clove garlic 3 g, finely grated
- 1 teaspoon dried oregano 1 g
- 1/2 teaspoon fine salt 3 g
- 1/4 teaspoon black pepper 0.5 g
Equipment
- 1 Colander
- 1 large mixing bowl
- 1 Whisk
- 1 Cutting board
Instructions
Method
- Use fully cooked, cooled beans. Rinse canned beans if using, drain thoroughly, and measure 300 g of each kind. Wash and dry the pepper and parsley, then chop them and the onion.
- Whisk olive oil, lemon juice, vinegar, garlic, oregano, salt and pepper in a large mixing bowl.
- Add chickpeas, white beans, bell pepper, onion and parsley. Fold gently from the bottom until the dressing coats the salad, keeping the white beans intact.
- Taste a forkful containing beans and vegetables. Serve immediately or cover and refrigerate for 15–30 minutes if you prefer a chilled, briefly marinated salad. Fold gently before portioning into four servings.
Nutrition
Serving: 1 serving (1/4 batch)Calories: 313kcalCarbohydrates: 45.4gProtein: 14.9gFat: 9.2gSaturated Fat: 1.3gSodium: 307mgPotassium: 815mgFiber: 12.1gSugar: 6.9gVitamin A: 2013IUVitamin C: 77.2mgCalcium: 125mgIron: 5.7mg
Notes
Start with cooked beans, not dried raw beans. Canned beans are convenient; use drained weights and enough cans to supply the amounts. Optional: finish with up to 1 teaspoon finely grated lemon zest, avoiding white pith; optional zest is excluded from nutrition. Base recipe is vegan. Refrigerate within 2 hours (1 hour above 90°F/32°C), use within 3–4 days, and count any earlier refrigerated storage of homemade beans. Nutrition estimates one-quarter of the batch using USDA SR Legacy unsalted cooked chickpeas and white beans, raw vegetables and all dressing. Canned bean sodium and other brands vary. Incomplete cholesterol, trans-fat and unsaturated-fat fields are not estimated; values are not a laboratory analysis.
