Sunday, July 1, 2012

80--- Four Bean (better than three) Salad

More beans equals more fiber which equals improved health.  

I do use canned beans often in cooking.  I know myself in that if I have to use dried beans (soaking overnight, cooking, etc) I am less likely to make/eat them than if I use canned beans.  Most stores now sell no salt added varieties! And if not, the trick is to look for a reduced sodium option, and drain and thoroughly rinse the canned beans.  Do you remove all of the sodium? No. But quite a bit.  Pick your battles with beans.

Four Bean Salad
Serves 8-10

1 can cannellini beans, no salt added, drained and rinsed
1 can kidney beans, no salt added, drained and rinsed
1 can garbanzo beans, no salt added, drained and rinsed
1 1/2 cups cut fresh green beans (fresh add a nice crunch)
1 small red bell pepper, seeded and coarsely chopped
1/2 green bell pepper, seeded and coarsely chopped
1 small red onion, coarsely chopped
2 tsp minced garlic
3/4  cup apple vinegar
3 Tbsp canola oil (olive oil will solidify in refrigerator)
1/2 tsp celery salt
1/4 tsp fresh ground black pepper
1/2 tsp dried parsley
2 tsp sugar

Whisk together vinegar, oil, celery salt, pepper, parsley and sugar.  Add to remaining ingredients in a large bowl.  Stir well to coat all beans in dressing.  Refrigerate for 3-4 hours prior to serving.  Stir once during refrigeration. 

Nutrition Info per 1/2 cup serving: 182 calories, 5 g fat, 7.5 g protein, 20 g carbohydrates, 7 g fiber 


  1. This looks absolutely delightful, and I LOVE the gorgeous colors! :) Will definitely be trying this - thank you!!

  2. Yum!! Sounds like a delicious summer side dish...definitely saving this recipe!

  3. I always pressure cook my beans - no need for presoaking and beans are done in an hour or less. Dry beans are much more affordable than canned and no worries about sodium or weird can chemicals :).

  4. What a wonderful Bean salad. I have been looking for a good Bean Salad recipe but will look no more. Awesome recipe!