Active time: 20 minutes Total time: 1 hour, 20 minutes
Sometimes, the old favorites just need a little tweaking to make them part of a lean and clean lifestyle. The classic three-bean salad can be full of sugar, so we’ve passed on the sweet sauce in favor of a lively balsamic vinaigrette. Keep it simple and classic, and everyone is happy.
Looking to give your gut health a boost? Look no further than this recipe. Beans are high in galacto-oligosaccharides, a type of fiber that the healthy bacteria in your gut loves to feed on.
Balsamic Three-Bean Salad
Ingredients
- 1/2 cup (104g) dried navy beans
- 1/2 cup (100g) dried chickpeas
- 2 cups (220g) fresh green beans, trimmed into 1-inch (2.5cm) pieces
- 1 large tomato, chopped
- 1/2 cup (12g) fresh basil, slivered
- 1/4 cup (60ml) balsamic vinegar
- 1/4 cup (60ml) olive oil
- 1 clove garlic, pressed
- 1/2 teaspoon black pepper
- 1/4 teaspoon salt
Directions
Soak the beans, separately, overnight, then place in two small pots with water to cover by 2 inches. Bring to a boil, reduce to a simmer, then cook until the beans are tender, about 40 minutes. Drain, rinse and let cool.
Set up a steamer and bring the water to a boil. Place the green beans in the steamer and cook for 5 minutes, until tender. Drain and let cool.
In a large bowl, place the cooled green beans, navy beans, chickpeas, chopped tomatoes and basil.
In a cup or small bowl, whisk the balsamic vinegar, olive oil, garlic, pepper and salt, then drizzle over the bean mixture. Toss to coat.
Serve immediately, or cover tightly and refrigerate for up to 3 days.
Serves: 4 | Serving Size: 1 1/4 cups
Nutrition (per serving): Calories: 308; Total Fat: 16g; Saturated Fat: 2g; Monounsaturated Fat: 2g; Cholesterol: 0mg; Sodium: 163mg; Carbohydrate: 39g; Dietary Fiber: 13g; Sugar: 8g; Protein: 11g
Discover hundreds of healthy recipes — from high protein to low carb — via “Recipe Discovery” in the MyFitnessPal app.
