Tasty & Full of Protein
Bean Salad Recipe

A bean salad recipe could contain 3, 4, 5, 7 types of beans/peas. You could probably even make a 12-bean salad if you wanted to. The basic recipe still remains the same.




You can add different vegetables such as corn, celery, onions, etc. and different spices to change up the flavours and textures.

Sometimes, just cleaning out some leftover veggies from the frig can create a new simple salad recipe for your family.

There are probably even many new bean recipes just waiting to be discovered.


I am going to give you a very simple, basic recipe for a 5-bean salad. Then I will give you a list of Optional Additions from which you can create your own family favourite.





Basic Bean Salad Recipe

3 bean salad, 5 bean salad, 7 bean sala

Ingredients

  • 1 can of mixed beans - drained
  • 1/3 cup (80 ml) Olive oil
  • 1/3 cup (80 ml) Vinegar
  • 1/3 cup (80 ml)red onion - diced
  • 1/4 sweet pepper - diced
  • 1 celery stick - diced
  • 1/4 cup (60 ml) sugar
  • dash of garlic powder



Method

1. Place all basic ingredients in a plastic or glass bowl & mix together.

2. Place covered bowl in refrigerator for at least a few hours - better overnight.

3. Drain excess liquid (if desired) or leave beans in liquid to marinate even more until they are all finished.


Yield 4 side dishes

Note

Beans and peas are very rich in protein and starch. These are also fiber rich vegetables. By eating this type of basic salad - especially during the hot summer months - you will be guaranteeing that you and your family get the nutrients they need.

Optional Basic Substitutes

1. Basic Vegetables

- kernel corn - drained (if canned)

- olives - pitted - sliced

- cucumber - slices

- tomatoes - halved or quartered

- artichoke hearts - cut

- carrots - thinly sliced or shredded

- mushrooms - sliced

- broccoli florets - preferably blanched

2. Basic Vinegars

- balsamic

- wine

- flavoured (i.e.raspberry)

- apple cider

3. Additional Types of Beans

navy, gazpacho, lima, white, chick peas, black, green, waxed, red, kidney, northern etc. etc.

Note

It is preferable if the raw fresh beans/peas are blanched first - to remove some of their crunchiness - they will also absorb some more of the marinade after being blanched.


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