Three Bean Salad

IMG_0516

Pictured here are pinto, kidney and small black beans

Three Bean Salad is high in fiber and protein and full of flavor.  It makes a wonderful side dish to go with barbecued chicken or other grilled meat, can be a green salad topper or can be a meal in itself.

You can add even more veggies to this Three  Bean Salad recipe to decrease the calorie density or substitute other veggies that you have on hand.  Nonstarchy veggies like cabbage, celery, cucumbers, onions, broccoli, green beans, have a high water content and are low in calories so they fill you up without adding a lot of extra calories.  You can buy beans in a can, but it’s really not much more difficult to start with dry beans, soak them overnight and then cook them on medium for about an hour.  Choose whatever bean you desire but go for different colors to make the dish more appealing.  You could even use frozen edamame (steam first for 5 minutes) to increase the protein and decrease the carbohydrates.  If you prepare your own beans, know that they freeze beautifully if you want to cook the whole bag and save some for later use.

Ingredients For Three Bean SaladIMG_0514

  • 1 cup each of kidney, pinto and black beans
  • 2 cups chopped green cabbage
  • 1 small package grape tomatoes halved
  • 1 large chopped onion
  • 1 cup chopped cilantro  (you can add more if you want!)
  • 2 large thinly sliced carrots
  • 1 cup corn
  •  juice from 3 limes
  • 1/4 cup cider vinegar
  • 1/4 cup olive oil
  • 1/2 tsp salt
  • 1 tsp onion powder
  • 1 tsp garlic powder
  • ground pepper to your liking
  • 1 tsp dried oregano

In small bowl combine the lime juice, vinegar, olive oil and seasoning and set aside.  In a very large bowl combine all the salad ingredients.  Pour the lime mixture over all and mix well.  This makes about 10-12 servings.

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