Turn canned beans into a quick and healthy lunch with this easy gluten-free recipe. Use your favorite salad dressing, such as an Italian or French vinaigrette, as a convenient way to add flavor to the mashed beans. Top the gluten-free crackers and bean spread with any combination of shredded raw vegetables you have on hand. Source: EatingWell Magazine, May/June 2016

Sara Haas, R.D.N., L.D.N.


Ingredient Checklist


Instructions Checklist
  • Mash beans with feta and vinaigrette. Spread on crackers. Toss vegetables with lemon juice. Top the crackers with the slaw.


Nutrition Facts

325 calories; 14.3 g total fat; 5.1 g saturated fat; 8 mg cholesterol; 663 mg sodium. 611 mg potassium; 49.1 g carbohydrates; 8 g fiber; 5 g sugar; 9.1 g protein; 6445 IU vitamin a iu; 12 mg vitamin c; 119 mcg folate; 134 mg calcium; 2 mg iron; 12 mg magnesium;