Sunday, August 8, 2010

Cooks Corner: 4-Bean Salad


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This recipe is a great way to add fiber, complex carbohydrates, and protein to your day.  Enjoy it on its own, as a nutrient-rich side dish or as a complement to a green salad.  It can also be served over grilled salmon or tuna steaks with fresh lime wedges, if desired.

Add 1 avocado, cubed for a tasty salsa.  This salad will hold in the refrigerator for up to 5 days.



  • 1 Cup shelled frozen edamame (soybeans)
  • 2 T minced red or sweet yellow onion
  • 1 cup canned kidney beans, rinsed and drained
  • 1 cup canned navy beans or other small white beans, rinsed and drained
  • 1 cup canned black beans, rinsed and drained
  • 1/2 cup roasted red peppers or 1/2 cup fresh red pepper, julienned
  • 1 tsp. minced fresh garlic (1-2 cloves) or 1/4 tsp. of garlic powder
  • 1/4 tsp. Sriracha or other hot sauce of choice
  • 3 T brown rice vinegar
  • 1 T safflower oil


  1. Prepare edamame according to package directions, and drain.    Combine hot edamame and onion in a 1 1.2 quart mixing bowl to soften onion.
  2. Add kidney beans and remaining ingredients; stir until will blended.  Serve immediately or chill until ready to serve.   Yield about 4 Cups or 8-1/2 cup servings (serving size: 1/2 cup)

Nutrition Information

Per 1/2 cup Serving:  Calories 140; Carbohydrate 21g;Protein 8g; Fat 3.5g; Fiber 6g; Sodium 180mg

Source:  Alexa Hart Bosshardt, RD, LD/N . TASTINGS Newsletter -FCP DPG American Dietetic Association Summer 2010.


  1. YUM! I love beans, and edamame. We are doing a lot of fiber initiatives at work lately, and this would be the perfect recipe to demo! Thanks for sharing :)

  2. You're welcome, Gina. Glad this recipe will work out for you. Hope things are also working out well for you in your new job, too.

    Thank you for stopping by and always a pleasure hearing from you.

    Take care,

  3. Rebecca,
    Glad you enjoy the recipe; keep up the good work you do.

    All the best,