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Wednesday, December 7, 2011

Bean Salad

Oil free, healthy Bean Salad

A colorful, nutritious, and filling salad that really is a meal all by itself! I have taken the unnecessary oil and fat out of a traditional recipe, and it is delicious and healthy! Wouldn't this be great to serve at your next gathering or party? This is one of those recipes that once you have made it, you might never want to be without once you see how convenient and filling this salad is. It goes with every season, just as good at the beach in summer as it is next to the cranberry muffins for the holidays. It really needs no refrigeration, and no cooking, which makes it extremely portable! You will want to toss it in your bag for lunch at work or school, you will probably want it for a quick, easy, healthful snack, you might want it in a big, beautiful bowl for your next family, church, or friend gathering, and you just might find, like me, it will be your favorite thing to take on a road trip!  When venturing out into the gluten saturated, meat-eating world, it is great to have good, easy-to-take food that you can depend on for keeping to your gluten free, vegan diet.


Combine in large bowl:

1 32oz. bag steamed frozen green beans, drained
2 16oz. cans, or cooked garbanzo beans, rinsed drained

2 16oz. cans, or cooked kidney beans, rinsed and drained
2 16oz. cans, or cooked black beans, rinsed and drained
1 chopped *organic bell pepper (I use red!)
1 large sweet or red onion, diced
1 head of garlic, minced
1 8oz. jar pimento, drained

For dressing you will need:
2 cups filtered water
2 cups Evaporated Cane Juice or 2 cups xylitol (I use Ideal brand)
2 cups organic apple cider
1 Tbsp salt
1 Tbsp pepper

2 Tbsp Basil
2 Tbsp Herb de Province
1/4 cup dried parsley, or 1/2 cup fresh chopped parsley

In medium saucepan, combine water, Evaporated Cane Juice, salt, pepper, and herbs.

 Bring to boil stirring occasionally, remove from heat when sugar is dissolved and ONLY THEN add organic apple cider vinegar. (Do not add during heating process or your house will smell like stinky feet for hours lol). Pour dressing mix over bean mixture in very large bowl or gallon jar if you have one. Refrigerate at least 3 hours to blend flavors, serve chilled.

I usually store in refrigerator for lunches for the week, ans is always my family's "go-to" for road trips, it keeps very well in a cooler on the road! This is "fast food" that you can feel good about :)

Bean Salad stores well in a jar in the 'fridge

Note: I once used canned green beans that did not hold up to the stirring for making this salad and had a very dull color and flavor. This does not occur if you steam your own beans ... steaming fresh or frozen will also be a vibrant green color, and very attractive!

*organic bell pepper is specified because bell peppers are one of "The Dirty Dozen" according to the EWG,(Environmental Working Group) and should always be organic! 


  1. What a great idea to make and take this week on your road trip back home after the holidays with family. Just put in a cooler and pack some disposable forks and bowls, easy-peasy gluten free vegan food on the road :)

  2. Could stevia be substituted for the sugar?

  3. Stevia, xylitol, agave, pretty much any sweetener of choice would be fine in this recipe :)


Please leave a comment, I'd love to hear what you think!
~ Shelley