Simple Bean Salad - KNEP - Kentucky Nutrition Education Program

Recipes

Simple Bean Salad

Servings:12Serving Size:1/2 cupRecipe Cost:$3.94Cost per Serving:$0.33
Simple Bean Salad in a bowl

Ingredients:

  • 3 tablespoons vinegar
  • 2 tablespoons sugar
  • 1/2 teaspoon salt
  • 1/2 teaspoon ground black pepper
  • 3 different types of canned (15 ounces each) low-sodium beans, rinsed and drained (try any beans such as cannellini, garbanzo, kidney)
  • 1-2 cups vegetables, chopped (try a mixture such as onion, bell pepper, tomato, carrots, celery)
  • 1 bunch parsley or cilantro, chopped (optional)

Directions:

  1. Wash hands with warm water and soap, scrubbing for at least 20 seconds.
  2. Wash fresh produce under cool, running water, using a vegetable brush to scrub veggies with a firm surface.
  3. In a large bowl, whisk together vinegar, sugar, salt, and pepper.
  4. Place rinsed and drained beans, vegetables, and parsley (if using) in the bowl and coat with the dressing.
  5. Cover bowl and refrigerate. This salad tastes best if it sits overnight in the refrigerator but can be served after 2 hours of chilling.
  6. Stir just before serving.
  7. Refrigerate leftovers within 2 hours.

Make it a Meal

  • Simple Bean Salad
  • Turkey and cheese wrap using a whole-wheat tortilla
  • Berries
Source: Maine Extension and Rita May

Tips

Best if sits in the fridge for at least 2 hours

120 calories; 0g total fat; 0g saturated fat; 0g trans fat; 0mg cholesterol; 260mg sodium; 22g total carbohydrate; 8g dietary fiber; 3g total sugars; 2g added sugars; 7g protein; 0% Daily Value of vitamin D; 4% Daily Value of calcium; 10% Daily Value of iron; 8% Daily Value of potassium.