• Three Bean Salad with Creamy Mustard Dill Dressing

October 4, 2010 · Filed under Bean, Bean & Legume Dishes, Salads · Tagged , , , , , , , , ,

The American Cancer Research Intstitute shares this bean salad recipe which is low on fat, low on sugar and full of fiber.

Three Bean SaladThree Bean Salad with Creamy Mustard Dill Dressing

Lighten up a traditional favorite – three bean salad – to keep it full of fiber, light on fat and low in sugar. With three different kinds of beans, you’ll get a healthy dose of cancer-fighting phytochemicals, including saponins that slow the growth of tumors in lab studies. The vitamin C packed bell peppers add color and crunch, too. Enjoy this quick and easy classic favorite that can also be made up to eight hours ahead of serving.

Print a MS Word version of this recipe.
Makes 4 servings.
Per serving:230 calories, 5 g total fat (<1 g saturated fat), 36 g carbohydrate,
11 g protein, 11 g dietary fiber, 390 mg sodium
  • 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
  • 1/2 cup finely chopped red onion
  • 1 small red bell pepper, diced (optional)
  • 1 small green bell pepper, diced (optional)
  • 2 Tbsp. fat-free or 2 percent Greek yogurt
  • 1 Tbsp. low-fat mayonnaise
  • 1 Tbsp. coarse seed mustard
  • 1 tsp. lemon juice
  • 2 dashes hot pepper sauce
  • 1/2 tsp. salt
  • 1/4 teaspoon ground black pepper
  • 2 tsp. extra virgin olive oil
  • 1/2 cup chopped fresh dill
  • 1/4 cup chopped flat-leaf parsley

Directions

  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.
  3. With the motor running, drizzle in oil.
  4. Add dressing to beans and mix to combine.
  5. 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.

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