03/05/2026
🥗🥑🍎 Did you know March is both National Nutrition Month AND National Kidney Month?!
🧑🍳 To give a nod to each, here’s a fresh, Dense Bean Salad Recipe we’ve found, tried and enjoyed from the blog Inspired Taste!
You Will Need:
3 (15oz) cans beans, drained and rinsed or use 4 ½ cups cooked beans (we use canned chickpea, dark red kidney and cannellini beans)
1/2 medium red onion, finely chopped, about 3/4 cup
1 medium cucumber, finely chopped, about 2 cups
3 tablespoons drained capers
1/2 cup (60g) finely chopped fresh parsley
3/4 teaspoon dried oregano
(For the dressing)
1/4 cup (60ml) red wine vinegar
1/4 cup (60ml) extra-virgin olive oil
1 teaspoon Dijon mustard
1 to 2 teaspoons honey or maple syrup
3/4 teaspoon fine sea salt, plus more to taste
1/4 teaspoon fresh ground black pepper
Directions
1. Add chopped onions to a small bowl and cover with cold water. Set aside for 5 minutes, drain, and then rinse. This step helps to remove some of the “raw” flavor of the onion so that it does not overpower the salad.
2. Meanwhile, in the bottom of a large bowl, whisk together the vinegar, olive oil, mustard, salt and pepper. Taste the dressing and then adjust with more salt/pepper. If the dressing tastes too abrasive, whisk in 1 to 2 teaspoons of honey or maple syrup to balance out the vinegar.
3. Add the beans, drained onion, cucumber, parsley, capers and dried oregano. Toss well, cover and chill in the refrigerator at least 1 hour to allow the beans to marinate in the dressing.
The salad will keep stored in an airtight container in the fridge up to 4 days. Serving size is about 1/2 cup; 135 cal, 5g protein, 16g carbs, 6g fat, 4g fiber
*We’ve been having 3/4 or 1 full cup as a real serving
🩵 Let us know if you try this and enjoy!
💪🏻 Keep making good choices for your future self!
