Summer Bean Salad


"Healthy" does not have to mean "blah!" The award-winning chefs at Pritikin are masters at showing people how delicious healthy eating can be.

chick peas pritikin recipe

Want to live to 100? Eat beans! Many of the world's longest-living populations are lovers of beans (also called legumes). They're packed with protein, fiber, and many other nutrients. The Pritikin Eating Plan highly recommends beans. Here's a tasty, bean-rich recipe.

2003 best seasonal dish recipe prizeBest Seasonal Dish Winner | Pritikin Recipe of the Year Contest

During the summer, the farmers market is bursting with fresh produce. This recipe incorporates the best of the harvest while also avoiding heating up the kitchen. It is also meatless, while still providing a filling meal. Summer bean salad can be made ahead of time and chilled until ready to eat. The longer it sits in the dressing, the more flavor it will absorb. Take it to a potluck, prepare a week of lunches all at once, or serve it for supper on a hot evening.

Recipe courtesy of Kerihouchin.

Summer Bean Salad
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Servings Prep Time
4-6people 30minutes
Servings Prep Time
4-6people 30minutes
Servings: people Units:
Servings: people Units:
  1. Pre-cook dried beans if using. Soak overnight, drain, and boil for approximately 1 ½ to 2 hours. Dried beans will generally double in size during cooking, so 1 cup dry will make 2 cups cooked. However, this depends on the age of the beans and how long they soak. Allow beans to cool. Refrigerate until ready to use. These can be done days in advance and refrigerated for a week or frozen for several months.
  2. Chop bell pepper, red onion, tomato, and cucumber into a small dice. Chop cilantro finely.
  3. Combine beans and vegetables in a large bowl.
  4. For the dressing, dissolve cornstarch in vegetable broth.
  5. Add the dry spices to a jar with a lid. A canning jar works well.
  6. Pour vegetable broth and lemon juice over spices. Tighten lid and shake thoroughly.
  7. Pour dressing over mixture and toss to combine.
Recipe Notes

*When using canned beans and spices, make sure that they are no salt added.

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