Monday, July 7, 2014

Four-Bean Salad



At summer potlucks when I was a kid, my mom usually brought her three-bean salad. In college, I always had a batch stashed in the apartment fridge to eat with boxed mac-n-cheese. Mama’s three-bean salad recipe is sweeter than most versions you’d buy in a jar, and I’m a sucker for sweet (bean salad) with salty (mac-n-cheese)!
In recent years, I’ve added a fourth bean to the mix...
Ingredients:

My ingredients

14.5 oz. can cut green beans
14.5 oz. can cut wax beans             
15.5 oz. can kidney beans
15.5 oz. can chick peas
                      (garbanzo beans)
1 c. sugar
1 c. apple cider vinegar
½ c. vegetable oil
¼ t. salt
¼ t. black pepper
Note: Wax beans can be hard to find; if your store doesn’t carry them, double the green beans.
 
Directions:

1. Drain beans.
2. Combine all ingredients in a large bowl. Stir.

3. Marinate for awhile in the fridge to help sugar dissolve (or eat salad immediately, if you want!)

Note: You can add a little minced onion if you want

 
In case you were wondering…
Mama’s 3-bean salad recipe: (From a cookbook??)
14.5 oz. can green beans
14.5 oz. can wax beans
15.5 oz. can kidney beans
½ c. sugar
1/3 c. apple cider vinegar
2/3 c. vegetable oil
¼ t. salt
¼ t. black pepper

 
Nutrition Facts* for Four-Bean Salad
Ingredient
Calories
Sodium
(%RDA)
Fiber (g)
Protein (g)
Calcium
 (%RDA)
14.5 oz green beans
70
42
3.5
3.5
7
14.5 oz. wax beans
70
35
3.5
3.5
7
15. 5 oz. kidney beans
385
67
21
28
21
15.5 oz. garbanzo beans
385
49
21
21
14
1 c. sugar
720
0
0
0
0
1 c. apple cider vinegar
32
0
0
0
0
½ c. canola oil
1040
0
0
0
0
¼ t. salt
0
25
0
0
0
Total (6 c.)
2702 kcal
218 %
49 g
56 g
49 %
½ c. serving
225 kcal
18 %
4 g
4.5 g
4 %
¼ c. serving
113 kcal
9 %
2 g
2 g
2 %

*Calculated from food packaging:
 I used “Great Value” (Walmart) brand cut green beans and chick peas, “DelMonte” brand cut golden wax beans, “Hanover” brand light red kidney beans, “Domino” brand sugar, “Food Lion” brand apple cider vinegar, “Wesson” brand canola oil, and “Morton” brand salt.

No comments:

Post a Comment