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




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

3 crackers
325 calories; protein 9.1g; carbohydrates 49.1g; dietary fiber 8g; sugars 4.7g; fat 14.3g; saturated fat 5.1g; cholesterol 8.3mg; vitamin a iu 6445.3IU; vitamin c 11.6mg; folate 118.8mcg; calcium 133.7mg; iron 1.9mg; magnesium 12.2mg; potassium 610.8mg; sodium 662.9mg; thiamin 0.1mg.

2 1/2 starch, 1 vegetable, 1 lean meat, 1 fat