Cold Bean Salad
|Apple juice||1⁄4 Cup (4 tbs)|
|Balsamic vinegar||3 Tablespoon|
|Lemon juice||2 Tablespoon|
|Chopped fresh basil||2 Tablespoon|
|Dijon mustard||1 1⁄2 Teaspoon|
|Olive oil||1 Teaspoon|
|Garlic||1 Clove (5 gm), minced|
|Ground black pepper||To Taste|
|Green beans||2 Cup (32 tbs), cut into 2 inch pieces|
|Yellow wax beans||2 Cup (32 tbs), cut into 2 inch pieces|
|Water||1⁄4 Cup (4 tbs)|
|Canned chickpeas||1 Cup (16 tbs), drained, rinsed|
|Canned kidney beans||1 Cup (16 tbs), rinsed and drained|
|Finely chopped onions||1⁄3 Cup (5.33 tbs)|
|Chopped italian parsley||1⁄4 Cup (4 tbs) (Fresh)|
To make the dressing: In a medium bowl, whisk together the apple juice, vinegar, lemon juice, basil, mustard, oil, and garlic.
Season with the salt and pepper.
To make the salad: Place the green beans, wax beans, and water in a large microwave-safe bowl.
Cover with vented plastic wrap and microwave on high power for a total of 7 minutes, or until crisp-tender; stop and stir after 4 minutes.
Plunge the beans into a bowl of cold water, drain, and lightly pat dry.
Return the beans to the bowl.
Add the chickpeas, kidney beans, onions, and parsley.
Toss to combine.
Add the dressing and toss to combine.
Cover and refrigerate for at least 1 hour before serving.
Serving size: Complete recipe
Calories 781 Calories from Fat 88
% Daily Value*
Total Fat 10 g15.3%
Saturated Fat 1.1 g5.4%
Trans Fat 0 g
Cholesterol 0 mg
Sodium 1935.9 mg80.7%
Total Carbohydrates 150 g50.1%
Dietary Fiber 37.8 g151.3%
Sugars 34.7 g
Protein 33 g66.4%
Vitamin A 50.2% Vitamin C 99.1%
Calcium 45.5% Iron 40.8%
*Based on a 2000 Calorie diet