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.

 

Ingredients:

  • 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

Directions:

  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.

www.fitculinary.com

4 comments:

  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 :)

    ReplyDelete
  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,
    Anthony

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

    All the best,
    Anthony

    ReplyDelete