Healthy Recipes ...Simplify Your Life! Are you looking for tasty new recipes to add to your family’s menu? The Healthy Living web site contains a selection of easy-to-prepare and affordable solutions for cooking healthy meals for both you and your family.

Section Menu

Other Healthy Recipes


 


Find More Recipes


Twitter

This Month's Featured RecipeFrom: Eat, Shrink and Be Merry

Let It Bean

Eat Shrink and Be Merry


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

 

Last Reviewed May 2011