Cooks Corner: 4-Bean Salad

 

          

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.

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