The humble bean is the perfect ingredient for healthy and delicious gluten-free summer salad recipes. In fact, beans add protein, fiber, flavor and much more to salad recipes.
Beans are economical, nutritious and easy to find. Beans are naturally gluten-free but be sure to read labels on canned and dry bean products. Sometimes gluten is added to canned beans as a thickener, and dry bean products are potential candidates for cross-contamination with gluten-containing grains during packaging. It is still easy to find many brands of gluten-free beans, even organic products if you like.
Beans are good sources of both soluble and insoluble fiber. Soluble fiber has been shown to help regulate blood sugar and cholesterol levels. Insoluble fiber can help to regulate digestion.
A one-half cup serving of kidney beans contains 8 grams of fiber, 8 grams of protein, 20 grams of carbohydrates and 0 grams of fat. Black beans are an especially rich source of flavonoids contained in the dark pigments of the bean. Flavonoids contain powerful antioxidants that our bodies use to prevent cellular damage.
Make your bean salad recipe one day before serving to develop flavors and for convenience!
- 1 15-ounce can kidney beans*
- 1 15-ounce can black beans*
- 1 15-ounce can small lima beans*
- 1 small sweet yellow onion (Vidalia or Walla Walla - thinly sliced)
- 1 small cucumber (seeded and thinly sliced)
- 2 large stalks celery (finely chopped)
- For the Dressing:
- 1/4 cup extra-virgin olive oil
- 2 tablespoons apple cider vinegar
- 1 tablespoon cane sugar (or sweeten to taste with your favorite stevia product)
- 1 teaspoon dry basil flakes (or your favorite gluten-free dry herb seasoning)
- Dash salt (or to taste)
- Dash pepper (or to taste)
- Pour canned beans into a mesh strainer.
- Drain and rinse beans with cold water.
- Place the strainer over a bowl and allow to thoroughly drain. Rinsing helps to remove excess sodium from canned bean products.
- Place rinsed and drained beans in a large bowl. Add sliced onion and cucumber.
- Mix dressing ingredients in a separate bowl.
- Toss beans with dressing and stir to coat.
- Cover and refrigerate overnight for best flavors.
*Note: You can substitute your favorite beans for any of the above ingredients
|Nutritional Guidelines (per serving)|
|Total Fat||18 g|
|Saturated Fat||3 g|
|Unsaturated Fat||11 g|
|Dietary Fiber||53 g|