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March 27, 2012

Four Beans Salad


Four Beans Salad

8 ounces dried garbanzo beans
8 ounces dried black beans
8 ounces dried red beans
8 ounces green beans
2 ounces red onions, diced (about 1/2 small red onion)

For the dressing:
1 large garlic clove, minced
4 tablespoons olive oil
9 tablespoons white balsamic vinegar
3 to 4 tablespoons fresh salad herbs, minced
Salt and pepper to taste

For the dressing: In a bowl mix the garlic, oil, vinegar, and herbs.

For the salad: Cook the beans separately following the packages instructions. Generally, it takes about 30 to 45 minutes to cook those types of beans.Just check for desired doneness, before straining.
Place the green beans with a little salt in a pan and bring to boil over high heat. Cook until desired tenderness. Strain and place immediately in ice cold water to stop the cooking process. Strain and pat dry. Place all the beans and red onion in a large bowl. Add the dressing, season to taste, and refrigerate for an hour before serving.

Option: If you feel this dressing is to vinegary, you can add more olive oil to it and reduce the amount of vinegar to your like.
This salad may be served over lettuce, rice, and/or with tomatoes.
You may substitute one 15-ounce can cooked beans for each dried bean. Rinse before use.

Per Serving: 245 Cal (22% from Fat, 20% from Protein, 58% from Carb); 13 g Protein; 6 g Tot Fat; 1 g Sat Fat; 4 g Mono Fat; 37 g Carb; 12 g Fiber; 4 g Sugar; 79 mg Calcium; 4 mg Iron; 12 mg Sodium; 0 mg Cholesterol
Total Serving: About 12

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