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.

Sara Haas, R.D.N., L.D.N.
Source: EatingWell Magazine, May/June 2016


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

325.1 calories; protein 9.1g 18% DV; carbohydrates 49.1g 16% DV; exchange other carbs 3.5; dietary fiber 8g 32% DV; sugars 4.7g; fat 14.3g 22% DV; saturated fat 5.1g 26% DV; cholesterol 8.3mg 3% DV; vitamin a iu 6445.3IU 129% DV; vitamin c 11.6mg 19% DV; folate 118.8mcg 30% DV; calcium 133.7mg 13% DV; iron 1.9mg 10% DV; magnesium 12.2mg 4% DV; potassium 610.8mg 17% DV; sodium 662.9mg 27% DV; thiamin 0.1mg 5% DV.