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Beans, barley, and veggies make a delicious bean salad
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5 from 10 votes

Healthy Tuscan Bean Salad

An easy to prepare salad that is perfect for a salad or side dish! We love this as an appetizer with homemade tortilla chips or pita chips.  Low-fat and low-calories but super tasty!
Course Appetizer, Salad
Cuisine Mediterranean
Keyword 15 minutes or less meal, easy side dish
Prep Time 15 minutes
Refrigerate 2 hours
Total Time 15 minutes
Servings 8 servings
Calories 195kcal
Author Eileen

Ingredients

Bean Salad Ingredients

  • 15 ounce can, chick peas, drained and rinsed
  • 15 ounce can, navy beans, drained and rinsed
  • 1 cup barley, cooked according to package directions
  • 1 whole green pepper, seeded and finely diced
  • 1 whole red pepper, seeded and finely diced
  • 1 whole tomato, seeded and finely diced
  • ¼ cup sun dried tomatoes, chopped
  • 2 green onions, finely diced

Tuscan Dressing Ingredients

  • 2 cloves garlic, minced
  • 3 Tablespoons skinny basil pesto
  • 3 Tablespoons canola oIl
  • 5 Tablespoons white wine vinegar
  • 2 Tablespoons lemon juice, fresh
  • salt and ground black pepper, to taste

Instructions

Tuscan Salad Dressing

  • In a small mason jar, combine the Skinny Basil Pesto (or store made pesto), canola oil, white wine vinegar, lemon juice, salt and pepper, to taste. 
  • Place cover on mason jar and shake well, to combine all ingredients. 
  •   Check the seasoning and adjust, if necessary. Set aside.

To Assemble the Tuscan Bean Salad

  • In a large bowl, combine the chickpeas, navy beans, cooked barley, green peppers, red peppers,diced tomato, sun dried tomatoes, and green onions. Season with ground black pepper.
  • Toss the bean salad with the Tuscan Dressing, recipe above. 
  • Taste for seasoning, adjust if necessary. 
  •  Chill salad for a few hours or overnight to blend the flavors. Serve as a side dish or as an appetizer with tortilla or pita chips
  • Serve as a side dish or as an appetizer with tortilla or pita chips

Notes

  • The salad has no cook time, bear in mind the barley is cooked according to the packaging you choose, therefore I did not include in the recipe.
  • Any nutritional data I provide is an approximation and actual dietary information can vary based on ingredients and proportion sizes.

Nutrition

Serving: 1servings | Calories: 195kcal | Carbohydrates: 27g | Protein: 7g | Fat: 6g | Saturated Fat: 0g | Cholesterol: 0mg | Sodium: 397mg | Potassium: 427mg | Fiber: 6g | Sugar: 2g | Vitamin A: 260IU | Vitamin C: 7.3mg | Calcium: 55mg | Iron: 2.4mg