Three-Bean Anti-Inflammatory Salad

Ingredients

• 1 cup cooked pinto beans, rinsed and drained
• 1 cup cooked chickpeas, rinsed and drained
• 1 cup cooked red kidney beans, rinsed and drained
• 1 medium carrot, finely diced or grated
• 1 cup cucumber, diced
• 2 stalks celery, finely chopped
• ¼–½ cup red or white onion, finely diced
• 1–2 tablespoons fresh oregano, chopped

Apple Cider Vinegar Dressing

• 3 tablespoons extra-virgin olive oil
• 2 tablespoons apple cider vinegar
• 1–2 teaspoons honey
• ½ teaspoon turmeric
• ⅛–¼ teaspoon cayenne pepper, depending on how spicy you like it
• ½ teaspoon freshly ground black pepper
• ¼–½ teaspoon sea salt, to taste

Directions

1. Add the pinto beans, chickpeas and red kidney beans to a large bowl.
2. Add the carrot, cucumber, celery, onion and fresh oregano.
3. In a small bowl, whisk together the olive oil, apple cider vinegar, honey, turmeric, cayenne, black pepper and salt.
4. Pour the dressing over the bean mixture and toss gently until everything is well coated.
5. Refrigerate for 30–60 minutes before serving if possible. This allows the beans and vegetables to absorb all those beautiful flavours.
6. Taste before serving and add another splash of apple cider vinegar, olive oil, pepper or fresh oregano if needed.

Nourished Minds tip: The combination of turmeric + black pepper + olive oil works particularly well together. The black pepper and fat help improve the absorption of turmeric’s curcumin.

You could serve this by itself as a filling lunch, over greens, tucked into a wrap, or alongside avocado for an even more satisfying meal. It’s a really nice Food as Medicine-style recipe: fibre-rich, plant-protein-rich, colourful and full of anti-inflammatory ingredients.