This salad has all the requirements: Beans for protein, carbohydrates and fiber and healthy fat in the dressing.  You can really add whatever veggies you like but the key is keeping the veggies you include cut to similar sizes.   

Bring this to Bear Dance to help keep your loved ones nourished! 

Nourishing Bean Salad 

Ingredients 

• 15 oz can of pinto beans, rinsed and drained 
• 15 oz can of black beans, rinsed and drained 
• 15 oz can garbanzo beans, rinsed and drained 
• ½ red onion, chopped 
• ½ English cucumber, chopped  
• ½ red pepper, chopped 
• ¼ cup parsley or cilantro, finely chopped 
• (Optional ingredients to try — corn, olives, jalapenos, etc.) 

Dressing 

• ½ cup extra-virgin olive oil 
• 3 tablespoons red wine vinegar 
• 1 tablespoon Dijon mustard 
• 1 tablespoon honey or maple syrup 
• ½ teaspoon garlic powder 
• ½ teaspoon sea salt  
• ¼ teaspoon black pepper  

Directions:  

1. Place beans, onion, cucumber, red pepper, and parsley in a large bowl. 
2. Place all dressing ingredients in a mason jar (or any container with a tight-fitting lid) and shake vigorously to combine. 
3. Pour dressing over bean mixture and stir.  Serve or place in refrigerator for later use.

Tips: If serving later (1-2 days), keep dressing and parsley separate. 

Serving size: ½ cup   Servings: 12 

Nutrition per serving:  175 Calories, 9.3g Fat, 19.3g Carbohydrates, 4.9g Fiber, 5.7g Protein