4 Bean Salad
Makes: 6 cups • Total Time: 10 minutes • FODMAP rating: high
The perfect bean salad to use as a side, eat on its own, or take it to any gathering! Beans offer fiber and protein to our diets and are a gut healthy food. Be sure to transition slowly if you aren’t accustomed to consuming large quantities of beans. The gut bacteria need to adapt to eating more plants and starting with smaller quantities of this bean salad mixed with grains or with greens is a great way to enjoy it.
Ingredients
1 (15 oz) can black beans
1 (15 oz) can green beans
1 (15 oz) can garbanzo beans
1 (15 oz) can kidney beans
½ cup red onion, diced
½ cup celery, diced
Dressing
¼ to ⅓ cup apple cider vinegar
1 ½ tablespoons maple syrup
1 clove garlic, minced
1 teaspoon dijon mustard
¼ teaspoon salt
Instructions
Drain and rinse beans well and put into a large bowl.
Mix up the dressing ingredients and pour over the bean mixture.
Mix well and enjoy!
*Don’t forget to preload on vegetables before you eat!
*Make ahead: The dressing can be made and refrigerated beforehand.
*FODMAP Swaps: Check the introduction to meal guide for tips on cooking with beans to minimize gastric distress; stick to ¼ cup portions and increase as tolerated
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