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Three Beans in a Salad

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Submitted by pattyb

Three bean salad with pinto beans, chickpeas, and steamed green beans in a rice vinegar and lemon dressing with pimentos. Diabetic-friendly, vegan, and served chilled on lettuce.

YIELD

4 servings

PREP

30 min

COOK

30 min

READY

60 min

A lighter take on the classic three bean salad that skips the heavy sugar-vinegar dressing. Pinto beans, chickpeas, and steamed green beans get tossed with rice vinegar, lemon juice, and just four teaspoons of olive oil for a clean, tangy dressing that lets the beans shine.

Rice vinegar is milder and less sharp than the white or cider vinegar most bean salads use. Combined with lemon juice, it gives the dressing a bright acidity that wakes up the earthy beans without puckering your mouth.

Diced pimentos add sweet, roasted pepper flavor and a pop of red color. With the red onion, green beans, and parsley, this salad looks as good on the plate as it tastes.

Steaming the green beans instead of using canned keeps them crisp and bright green. They should still have a snap to them when they go into the bowl.

Kitchen Tips

  • Chill for at least an hour before serving. The beans absorb the dressing as they sit, and the flavors come together much better cold than at room temperature.
  • Drain canned pinto beans and chickpeas well, and rinse them under cold water. The starchy canning liquid dulls the dressing.
  • Toss gently. Chickpeas hold up, but overcooked pinto beans can break apart if you stir too aggressively.

Variations

  • Add black beans or kidney beans for a fourth bean to make it heartier.
  • Stir in diced cucumber and cherry tomatoes for a more substantial salad course.
  • Swap rice vinegar for red wine vinegar and add a teaspoon of Dijon mustard for a punchier, French-style dressing.

Ingredients

158
CUP ML PINTO BEANS
cooked, drained
158
CUP ML CHICKPEAS (GARBANZO BEANS)
cooked, drained
1 ½ 355
CUPS ML GREEN BEANS
sliced, steamed
½ 118
CUP ML CELERY
diced
¼ 59
CUP ML RED ONIONS
diced
¼ 59
CUP ML PIMENTO
diced
¼ 59
CUP ML PARSLEY LEAVES
chopped
2 30
TABLESPOONS ML RICE VINEGAR
1 15
TABLESPOON ML LEMON JUICE
4 20
TEASPOONS ML OLIVE OIL
¼ 1.3
TEASPOON ML SALT
1
X BLACK PEPPER
freshly ground, to taste *
6 6
LEAVES LEAVES LETTUCE *

Directions

In salad bowl combine all ingredients, except lettuce. Chill.

Serve on lettuce leaves.

* not incl. in nutrient facts Arrow up button

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Nutrition Facts

Serving Size 186g (6.6 oz)
Amount per Serving
Calories 148 33% from fat
 % Daily Value *
Total Fat 5g 8%
Saturated Fat 1g 4%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 403mg 17%
Total Carbohydrate 7g 7%
Dietary Fiber 6g 23%
Sugars g
Protein 10g
Vitamin A 20% Vitamin C 45%
Calcium 6% Iron 12%
* based on a 2,000 calorie diet How is this calculated?
Low in Saturated Fat, Low Cholesterol, Cholesterol-Free, Trans-fat Free, High Fiber
 
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