This salad is a regular in the spring and summer. We make a big batch at least once a week. It is perfect before a meal, topped with a grilled protein or as a light meal on its own. Every part of this recipe is modifiable to what you have on hand as long as you have some beans and some veggies! I made this for a party recently and everyone asked me to write up a recipe, so here it is!

Having a veggie starter with your meals is one way that a research scientist named Jessie Inchauspé found will help you reduce glucose spikes. Balancing your glucose levels can help relieve brain fog, reduce inflammation, curb cravings, along with many other benefits. To learn more about this topic, research The Glucose Goddess. Her tips will make you feel amazing. 

When using red onion, I recommend slicing it first and then soak it in cold water until you are ready to use it, discarding the liquid. It mellows the flavor and improves the cohesiveness of your dishes.

3 organic bell peppers, diced
4 organic spring onions, sliced thin
1 organic jalapeno, diced
1 large organic cucumber, diced
Handful of organic cherry tomatoes or one large organic tomato, diced
1 red or white organic onion, diced
4 cans organic beans of your choice, rinsed*

1/2c organic extra virgin olive oil
1/2c organic rice vinegar 
local raw honey, to taste
salt and pepper, to taste


  1. Toss the veggies and beans together in a large bowl. 
  2. Dress with about half of the dressing. Add more as needed and adjust seasoning as desired.

*If using garbanzo beans, peel the outer layer off and discard for a better texture. Try when making hummus also- goes from gritty to luscious.

About Julie Parkis

About Julie Parkis

Mom, MBA, Yogi, CIA grad and food enthusiast looking to share knowledge of food/cooking and general wellness information.

I am happiest in the kitchen with people who love food as much as I do!


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