Beans are cheap, nutritious, and can be quite tasty with the right recipe. This healthy bean trio salad keeps well in the fridge for days, and can be eaten as a side dish or a snack. So enough with the flatulence jokes, ok?

The Taste:
For some, beans can be boring when eaten on their own. But with the right combination of ingredients, I assure you, beans taste fabulous! In this recipe I use a balance of sweet and savory sauces and herbs.  Specifically, the honey, Dijon mustard, onion and garlic powder in this recipe work together to create a flavour similar to that of a sweet onion vinaigrette. The celery and red pepper add a crunchy texture to the salad, helping to mask any mushy texture that may have come from the beans.Recipe:

  • 3 stalks of celery
  • 3 green onions
  • 1 red pepper
  • 1 can kidney beans
  • 1 can of chick peas
  • 1 can of black beans
  • 2 Tbsp honey
  • 2 Tbsp vinegar
  • 2 Tbsp Dijon mustard
  • 2 Tbsp extra virgin olive oil
  • Pinch of pepper
  • Pinch of garlic powder
  • Pinch of onion Powder

It’s about balance . . .
Beans are an underrated “super food”. They are low in fat, contain a variety of vitamins and minerals, and have plenty of fibre and protein to help keep you feel fuller for a longer period of time. Consuming beans has also been linked to weight management and a reduced risk of chronic diseases such as type 2 diabetes and heart disease.

If you are worried about the gaseous effects of beans, here are 3 things you can do:

1. Regardless if you are buying canned beans or you cook them from fresh, soak them. Soak them good. I’m not talking for a few hours, I’m talking for at least 24 hours. Once you soak them in water, rinse them off, and then you are good to go! This should help reduce the gas.

2. Be smart about eating beans.  Knowing that beans can make you pass gas, should indicate that you probably shouldn’t consume a giant portion of them in one sitting. You should gradually build your way up to consuming more fibre.

3. Bean Tablets: There are some products on the market that can help to break down the components of beans that produce gas. This could also be a great option, especially if you are not in the comforts of your own home.


Can’t get enough of beans? Click here for a healthy bean dip recipe!
Overall recipe rating:4/5 Kiwis