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Let It Bean
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Easy, colourful, high-fiber, multi-bean salad
When we found ourselves in times of trouble trying to concoct a great-tasting, nutritious salad, our mother, Alfreda, came to us, speaking words of wisdom, and said, "Let it bean." Realizing that a high-fiber diet is the cornerstone of good health, she's been eating this salad regularly and reccommended that we include her scrumptious recipe in our cookbook so that you can be regular, too.
| Salad | |
| 2 cups | fresh or frozen cut green beans, cooked (see tip below) |
| 1 can (19 oz/540 ml) | chickpeas, drained and rinsed |
| 1 can (19 oz/540 ml) | black beans, drained and rinsed |
| 1 can (19 oz/540 ml) | red kidney beans, drained and rinsed |
| 1 can (12 oz/340 ml) | whole-kernel corn, drained |
| 1 cup | diced red onions |
| 1 cup | diced red or orange bell pepper |
| 1/2 cup | chopped fresh parsley |
| Dressing | |
| 1/4 cup | safflower oil or light olive oil |
| 1/4 cup | cider vinegar or white vinegar |
| 2 tbsp | granulated sugar |
| 1 tsp | Dijon mustard |
| 1/2 tsp | celery seed |
| 1/4 tsp each | salt and freshly ground pepper |
- Combine all salad ingredients in a large bowl. Mix well.
- Whisk together oil, vinegar, sugar, mustard, celery seed, salt, and pepper in a small saucepan. Bring to a boil. Remove from heat and pour over bean mixture. Stir gently. Cover and refrigerate overnight for the best flavor. Stir occasionally if possible. (We think this salad tastes great as soon as it's made, but our mom insists you wait 'til tomorrow. Darn.)
Tip:
Steam or boil the green beans just until they're tender. Be careful not to overcook them. Some people use canned green beans in their bean salad, but they're a little on the mushy side and have a faded green colour, so we don't reccommend them for this salad.
Makes 8 servings
PER SERVING:
| Calories | Total Fat | Saturated Fat | Protein | Carbohydrate | Fibre | Cholesterol | Sodium |
| 283 | 8.2 g | 0.6 g | 11 g | 46 g | 11.1 g | 0 mg | 401 mg |
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