Ingredients
Beans and vegetables
- 250 g chickpeas canned, drained and rinsed; weigh after draining and open an additional can if needed
- 250 g cannellini beans canned, drained and rinsed; weigh after draining and open an additional can if needed
- 1 cup diced cucumber about 150 g
- 1 medium red bell pepper trimmed, seeded and diced; about 150 g
- 1/4 cup finely diced red onion about 40 g
- 1/4 cup chopped fresh parsley about 15 g
Red-wine vinaigrette
- 3 tablespoons olive oil 45 ml
- 2 tablespoons red wine vinegar 30 ml
- 1 teaspoon Dijon mustard about 5 g
- 1/2 teaspoon dried oregano about 0.5 g
- 1/4 teaspoon fine salt about 1.5 g
- 1/4 teaspoon ground black pepper
Equipment
- 1 kitchen scale for measuring drained beans
- 1 Colander
- 1 can opener if needed for the cans
- 1 Cutting board and chef’s knife
- 1 Large mixing bowl
- 1 Small bowl for dressing
- 1 Whisk
- 1 broad serving spoon for gentle folding
- Measuring cups and spoons
- 1 cover or lidded container for chilling
Instructions
Drain, chop and dress
- Open the canned chickpeas and cannellini beans, drain into a colander and rinse under cool running water. Let drain well, then weigh out 250 g of each bean for the salad, opening an additional can if needed. Prepare the vegetables while the beans drain.
- Wash the cucumber, pepper and parsley. Dice the cucumber and seeded red pepper into small, even pieces. Finely dice the red onion and chop the parsley.
- In a small bowl, whisk together the olive oil, red wine vinegar, Dijon mustard, dried oregano, salt and black pepper until combined.
- Put the drained beans, cucumber, red pepper, red onion and parsley in a large bowl. Pour over the dressing and fold gently with a broad spoon, keeping the white beans intact.
- Cover and refrigerate for 20 minutes. Stir gently from the bottom, taste and serve as four salad portions. Keep chilled until serving.
Nutrition
Calories: 252kcalCarbohydrates: 29.5gProtein: 9.6gFat: 12.1gFiber: 10.5g
Video
Notes
Nutrition is an ingredient-based estimate for one quarter of the salad, including all dressing. Bean brands, draining and rinsing, and portion sizes change the result. The cost estimates the ingredient amounts used, including portions of produce and bottled ingredients; prices and produce sizes vary. Accompaniments are separate. Keep refrigerated at 40°F (4°C) or below. Refrigerate within 2 hours, or 1 hour above 90°F (32°C), and use within 3–4 days; the vegetables gradually soften. Mustard is an ingredient in the dressing. Video credit: The Cooking Foodie demonstrates a related three-bean salad and vinaigrette technique using kidney beans, cannellini beans and chickpeas. This recipe uses two beans, adds red bell pepper and uses a red-wine vinaigrette with Dijon and oregano.