Four Bean Salad

2012-10-09
  • Yield : About 8 cups
  • Servings : 8
  • Prep Time : 15m
  • Ready In : 12:00 h
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Nutritional Info

This information is per serving.

  • Calorie

    180
  • Calories from Fat

    60
  • Total Fat

    7g
  • Saturated Fat

    1g
  • Trans Fat

    0g
  • Cholesterol

    0g
  • Sodium

    300-500mg
  • Carbohydrates

    22g
  • Dietary Fiber

    7g
  • Sugar

    4g
  • Protein

    6g
  • Serving Size

    1 cup (180g)

Beans are a good source of fiber and protein. A 1-cup serving of Four Bean Salad provides 7 grams of fiber and 6 grams of protein for about 180 calories.

Making homemade Four Bean Salad takes about 15 minutes using canned beans.

Canned beans can be high in sodium. Affordable, low sodium organic canned beans and no sodium added beans are excellent alternatives for reducing total sodium. Rinsing canned beans significantly reduces total sodium. You always have the option of adding salt to taste.

To reduce fat and calories, you can substitute water for up to half of the oil.

Serve bean salad as a side vegetable, salad, or part of a low calorie salad.

 

Ingredients

  • 1 can (14.5 oz., 411 g) cut green beans
  • 1 can (14.5 oz., 411 g) cut yellow or wax beans
  • 1 can (14.4 oz., 411 g) kidney beans
  • 1 can (14.5 oz., 411 g) ceci (garbanzo, chick peas)
  • 1 or 2 celery ribs, diced
  • 1/2 cup (50 g) red onion, diced
  • 1/4 cup (60 ml) canola or other vegetable oil
  • 1/4 cup (60 ml) red wine vinegar
  • 1/2 teaspoon (2.5 ml) celery seed
  • 1/2 teaspoon (2.5 ml) Kosher salt
  • 1/4 teaspoon (1.25 ml) fresh ground black pepper
  • 1/2 teaspoon dried thyme (optional)

Method of Preparation

Step 1

In a cup or small bowl combine the oil, vinegar, salt, pepper, celery seed, and thyme. Stir to combine.

Step 2

Rinse canned beans in cold water to reduce sodium. In a large bowl or container, add the beans, onion and celery. Add the oil/vinegar dressing. Using a large spoon, fold to combine the ingredients and dressing.

Step 3

Cover and refrigerate at least 2 hours and preferably overnight to marinade the beans.