Easy Bean Salad

Everyone needs more fibre, especially those on a gluten free diet. Add this Easy Bean Salad to your repertoire for lunches and snacks. See the suggestions to vary the recipe so you never get tired of it.

Green beans from the garden are always a favourite for me so I definitely make this bean salad in the summer. I’m sure my mom used canned beans and made it year round.

My mom’s recipe called for beans in a 14-oz can but that size is now harder to find. The amount of dressing in this recipe is enough to make it using two 19-oz cans of beans so that’s how I wrote it. Unlike baking, you don’t need to be precise with your measurements here. If you have another recipe that needs half a can of beans just use up the rest of the can in this salad.

High Fibre Foods for a Gluten Free Diet

Fibre is important for everyone but especially for people on a gluten free diet. A good place to start is knowing what foods are high in fibre and incorporating a good variety of them into your diet.

Here’s one list of the top 10 high fibre foods. Can you think of something you like to eat for every one of these foods?

1. Beans
2. Broccoli
3. Berries
4. Avocados
5. Popcorn
6. Whole Gluten Free Grains
7. Apples
8. Dried Fruit
9. Potatoes
10. Nuts and Seeds

Now here are some recipes, 33 High Fibre Gluten Free Recipes.

Tips for Grab-and-Go Lunch or Snacks

I love clear Mason jars for everything. Having only two sizes of lids for seven different jar sizes makes it easy to store them and easy to find one that fits. Here are some of the ways I use my jars.

• ½-cup jars are good for spice mixtures or a single portion of salad dressing for lunch.
• 1-cup or 2-cup regular mouth are great for marinades and sauces.
• 1-cup wide mouth jars are best for eating soup, salad or dessert.
• 2-cup wide mouth work for things you would eat by hand like nuts, trail mix or roasted chickpeas.
• 4-cup regular mouth are nice for storing things you will pour out like granola or peanuts.
• 4-cup wide mouth are my favourite for storing dried beans, grains, flour and dried fruit. They can often hold the entire package I open and I like that I can stick my whole hand in them.

Two lids for all these jars. When someone gives me a jar of something and it has a different size lid I am sure to return it. If I can’t give it back then I'll fill the jar with something homemade and pass it on with a note, “don’t return the jar.”

this gluten free recipe

Easy Bean Salad

Everyone needs more fibre, including those on a gluten free diet. Add this Easy Bean Salad to your repertoire for lunches and snacks.

5 from 1 vote

Print Pin Rate

Course: Salad

Cuisine: Canadian

Keyword: easy bean salad, high fibre bean salad

Prep Time: 15 minutes minutes

Total Time: 15 minutes minutes

Servings: 8 People

Calories: 215kcal

Author: Cinde Little

Ingredients

BEAN SALAD

• ▢ 1 can mixed beans* rinsed and drained (19 oz/540 ml)
• ▢ 1 can kidney beans or chickpeas rinsed and drained (19 oz/540 ml)
• ▢ 1½ cups green beans cooked (fresh, frozen or canned)
• ▢ ½ cup chopped onion white, red or even green onions
• ▢ ½ cup chopped bell pepper red, green, orange or yellow

DRESSING

• ▢ ⅓ cup cooking oil
• ▢ ⅓ cup sugar
• ▢ ⅓ cup vinegar (rice wine, white wine)
• ▢ ½ teaspoon salt
• ▢ ½ tsp pepper

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Instructions

• In a large bowl combine beans, onion and pepper.
• Mix dressing ingredients in a jar or measuring cup. Pour dressing over the beans and stir. Refrigerate overnight.
• Serve in a large serving bowl or divide into Mason jars for ready-to-eat portion sizes.

Notes

*My mom made this with 1 can of chickpeas and 1 can of kidney beans. I prefer to substitute mixed beans for one of them to keep more variety in my diet.

Nutrition

Nutrition Facts

Easy Bean Salad

Amount Per Serving (1 cup)

Calories 215 Calories from Fat 90

% Daily Value*

Fat 10g15%

Saturated Fat 1g6%

Trans Fat 0.04g

Polyunsaturated Fat 3g

Monounsaturated Fat 6g

Sodium 293mg13%

Potassium 353mg10%

Carbohydrates 27g9%

Fiber 6g25%

Sugar 11g12%

Protein 6g12%

Vitamin A 435IU9%

Vitamin C 16mg19%

Calcium 37mg4%

Iron 2mg11%

* Percent Daily Values are based on a 2000 calorie diet.