A healthy summertime recipe to share with your friends and family

  August 10, 2011  |    Blog

Do you have a cook-out or picnic coming up and want to bring something nutritious that also tastes great? Check out our favorite Three Bean Salad! This salad is not only cool and refreshing, but is also packed with lots of nutrients and vitamins like fiber, vitamin A, folate and iron. It’s simple to make and is sure to be a hit! Bonus: You can use it as entrée for your meal since the beans provide a healthy high-fiber carbohydrate and protein. Plus you can enjoy a meat-free meal that won’t spoil in the heat!

Three Bean Salad

1 ½ cups of lima beans
1 ½ cups of garbanzo beans
1 ½ cups of kidney beans
¼ cup of olive oil
¼ cup of sliced red onions
½ cup of diced tomatoes
3 Tbsp of red wine vinegar
1 tsp of lemon peel
1 tsp of lemon juice
½ tsp of salt (optional)
½ tsp of paprika
¼ tsp of black pepper
¼ cup of chopped parsley

Combine beans, red onions and tomatoes in a large bowl.

Whisk oil, vinegar, lemon peel, lemon juice, salt, paprika, and pepper in a small bowl until well blended.

Stir in parsley. Pour over mixture; toss gently until beans are well coated. Cover and refrigerate 2 hours or overnight to infuse flavors. Makes 8 servings (approximately ½ cup per person)

Nutrition Facts Amount per serving

Calories: 193.4 kcal Water 136.16 g Carbohydrate* (53%) 25.47 g Protein (12%) 6.87 g Total Fat (35%)7.73 g Monounsaturated 5.25 g Polyunsaturated 1.08 g Saturated 1.04 g Cholesterol 0 mg Dietary Fibre 5.99 g Alcohol (0%)0 g Vitamins Vitamin A310.14 IU Thiamin 0.09 mg Riboflavin 0.06 mg Niacin 0.61 mg Pantothenic acid 0.32 mg Vitamin B60.29 mg Folate 61.35 mcg Vitamin B120 mcg Vitamin C14.93 mg Vitamin E1.04 mg ATE Minerals Calcium 48.59 mg Iron 2.14 mg Magnesium 46.36 mg Phosphorus 122.32 mg Potassium 376.75 mg Sodium 396.36 mg Zinc 1.04 mg Copper 0.23 mg

Have you ever made a bean salad? What ingredients do you like to use?

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