Bean Salad in a Jar

9 10 265
Ingredients Minutes Calories
Prep Cook Servings
10 min 0 min 2
Bean Salad in a Jar
Health Highlights

Ingredients


1 cup Mixed beans, canned (rinsed and drained)
1 medium pepper(s) Yellow bell pepper (finely chopped)
1 small Red onion (minced)
1 cucumber(s) Cucumber (finely diced)
4 sprig Thyme, fresh
1 whole lemon(s) Lemon juice (dressing)
1 pinch Salt (dressing)
1 dash Black pepper (dressing)
2 tbsp Olive Oil, Extra Virgin (dressing)

Instructions


1. To make the dressing:

  • Put the lemon juice and zest in a small food processor.
  • With the motor going, slowly drizzle in the olive oil (there is a small hole in the top to allow you to do this.) The dressing will emulsify.
  • Stop the machine and taste periodically so you get it the way you like it.
  • Add salt and fresh cracked pepper to taste. Do this with a whisk, if you like.

 

2. To assemble salad:

  • Put a layer of red onion in the bottom of your clean jar.
  • Add the dressing on top. Be careful not to splatter, 
  • Begin layering your beans and veggies, pressing down slightly as you go. Keep the layers level, and try to use contrasting colours so it will look appealing.
  • Add in the thyme leaves or sprigs as you go for flavour.
  • Layer all the way to the top and then cap the salad and refrigerate until ready to eat.

 

3. Flip the jar over before eating to let the dressing percolate down over the salad.

Notes:

Beans

are an important source of plant-based protein and are high in fiber which is important for good digestion!


Nutrition Facts

Per Portion

Calories 265
Calories from fat 127
Calories from saturated fat 20.2
Total Fat 14.1 g
Saturated Fat 2.2 g
Trans Fat 0.0 g
Polyunsaturated Fat 1.3 g
Monounsaturated Fat 9.5 g
Cholesterol 0
Sodium 527 mg
Potassium 755 mg
Total Carbohydrate 32 g
Dietary Fiber 9.8 g
Sugars 4.0 g
Protein 7.1 g

Dietary servings

Per Portion


Fruit 0.1
Meat Alternative 0.6
Vegetables 4.4

Energy sources


Pygal41%464.5115467886259171.3809195904264648%307.99744211349423245.1566960415095811%351.07480615545785112.1543865913489541%48%11%CarbohydratesFatProtein

Meal Type(s)

Salad




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