Four Bean Salad2012-10-09
- Yield : About 8 cups
- Servings : 8
- Prep Time : 15m
- Ready In : 12:00 h
This information is per serving.
Calories from Fat60
Serving Size1 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.
- 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
In a cup or small bowl combine the oil, vinegar, salt, pepper, celery seed, and thyme. Stir to combine.
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.
Cover and refrigerate at least 2 hours and preferably overnight to marinade the beans.