Saturday, February 7, 2015

Garbanzo Bean Salad

This is a quick and easy salad to throw together using a simple ingredient, garbanzo beans. The vinegar nicely marinates the beans as it sits for a few days as well as adding digestive enzymes. I like the flavor of rice vinegar, but I also use apple cider vinegar for its health benefits. Garbanzo beans are a legume, and are a healthy source of dietary fiber, carbohydrates and protein. 

The onion and parsley will lose their color as the salad sits, so if you are serving this for guests, add those the day of. If using canned, look for beans that have a very short list of ingredients. You dont need a bunch of salt and preservatives. Eden brand even uses kombu in the cooking of their beans, which is a great, natural digestive aid.  

This bean salad is great alone or as part of a larger meal.  It would also be tasty served with a little chilled, cooked quinoa over salad greens. Add a few sliced cherry tomatoes and cucumber, then drizzle with lemon juice and olive oil.

To make the salad:

2 15oz cans chickpeas (garbanzo beans), rinsed well  and drained, or 3 cups cooked dried chickpeas
½ small red onion, diced small, about ½ cup
2 tbsp chopped parsley
¼ cup rice vinegar
¼ cup apple cider vinegar
2 tbsp Olive Oil
¼ tsp salt


Place everything in a bowl and give it a good stir. Store in the refrigerator for up to one week. If the salad lasts a few days, give it a stir at least once a day to help distribute the beans in the vinaigrette.

An alternate to just garbanzos, add one can of kidney beans and one can of garbanzo beans instead of two. This makes for a different flavor as well as more color.


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