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Bean Salad Plus Tuna or Bacon

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Submitted by Warden

Three-bean salad with steamed French beans, kidney beans, and chickpeas in a tangy yogurt-mustard dressing. Add tuna or grilled bacon for a heartier meal.

YIELD

4 servings

PREP

10 min

COOK

10 min

READY

20 min

A proper bean salad that does double duty as a light lunch or a crowd-ready side, with two built-in variations so you can dress it up however you like.

Steamed French beans, red kidney beans, and chickpeas get tossed in a bright dressing of Greek yogurt, French mustard, olive oil, and red wine vinegar with a hint of fresh mint.

Let it sit for an hour so the beans drink up all that tangy, herby goodness.

On its own it’s a fresh vegetarian salad. Toss in some flaked canned tuna and it becomes a protein-packed lunch. Scatter crispy grilled bacon over the top and suddenly it’s a hearty side that’ll steal the show at any barbecue.

Kitchen Tips

  • Steam the French beans until just tender, not soft. They should still have a bright green snap to them.
  • Letting the salad rest for a full hour is not optional. That marinating time is what takes this from good to properly flavourful.
  • Use full-fat Greek yogurt for a richer, creamier dressing that clings to the beans.

Variations

  • Tuna and Bean Salad: Fold in a drained can of tuna, flaked into chunks, for a Mediterranean-style protein boost.
  • Bacon and Bean Salad: Grill lean back bacon until crisp, chop it into small pieces, and scatter over the top just before serving.
  • Add a handful of halved cherry tomatoes or thinly sliced red onion for extra colour and crunch.

Ingredients

12 346.8
OUNCES ML/G FRENCH BEANS
trimmed *
14 404.6
OUNCES ML/G RED KIDNEY BEANS
cooked
8 231.2
OUNCES ML/G CHICKPEAS (GARBANZO BEANS)
cooked
Dressing
1 15
TABLESPOON ML GREEK YOGURT
1 1
PINCH PINCH SUGAR *
1
X BLACK PEPPER
freshly ground, to taste *
1 15
TABLESPOON ML MINT LEAVES
chopped fresh, optional
1 5
TEASPOON ML FRENCH MUSTARD *
1 15
TABLESPOON ML OLIVE OIL
1 15
TABLESPOON ML RED WINE VINEGAR

Directions

Steam the French beans until just tender, about seven minutes.

Put all the beans and chick peas into a large salad bowl.

Mix together the dressing ingredients and pour over the beans.

Toss to mix together.

Allow to stand for one hour to let the flavours mix before serving.

VARIATIONS:

TUNA AND BEAN SALAD: Add 200 g 7 oz canned tuna, drained and flaked to the salad.

BACON AND BEAN SALAD: 100 g 4 oz lean back bacon, grill, cut into small pieces and add to the salad.

* not incl. in nutrient facts Arrow up button

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Nutrition Facts

Serving Size 185g (6.5 oz)
Amount per Serving
Calories 196 19% from fat
 % Daily Value *
Total Fat 4g 6%
Saturated Fat 1g 3%
Trans Fat 0g
Cholesterol 1mg 0%
Sodium 564mg 24%
Total Carbohydrate 10g 10%
Dietary Fiber 10g 40%
Sugars g
Protein 18g
Vitamin A 3% Vitamin C 7%
Calcium 6% Iron 14%
* based on a 2,000 calorie diet How is this calculated?
Low in Saturated Fat, Low Cholesterol, Cholesterol-Free, Trans-fat Free, High Fiber, Sugar-Free
 
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