Black and White Bean Salad
This Salad is one of my all time saples and I can't belerive I have not posted it here yet. There is the long version you use dried beand and cook them fresh--my favorite as the bean has a texture to it! As I did this week, pulled my earthquack emergency cans out of the pantry and used goya beans. Not all canned beans are made the same, make sure they are not too soft. In each area different brands will be available. I just find the qualilty steady with these.
As we are still in Shelter in Place in CA I took a bit of freedom in the veggies inlcuded but I really like the 3-4 colours of sweet peppers in the original recipe. Yesterday I had 2 yellow and 1 green bell pepper so I added a chopped carrot that I microwaved for about 20 seconds to take a bit of the hardness away. This makes any salad a complete meal and by itself it is a great meal or side. I take it to potlucks frequently but also my favorite dish for a week worth of lunches to go.
BLACK AND WHITE BEAN SALAD
Serves 12 more or less
Ingredients:
1 1/2 cups drained black beans (or 1 can)
1 1/2 cups drained white beans (or 1 can)
2-4 chopped green onions
1/2 green bell pepper, diced
1/2 red bell pepper, diced
1/2 yellow bell pepper, diced
3/4 cup diced celery
Dressing:
2 Tbsp vinegar
1 Tbsp olive oil
1 Tbsp water
1/2 tsp Italian Spice Mix
1/4 tsp black pepper
Directions:
Mix all the ingredients and let them work for a couple of hours in a bowl.
Tip-Using dried beans and cooking them separately can save between 100-200 mg of sodium if you use less than 1 tsp salt per pot and added it at the end of cooking for maximum taste. Dried bean measure would be 1 cup each color.
*Recipe attached with Nutritional Analysis
Recipe from Food FUNdamentals and analyzed by Community Nutrition Education Services Inc.
Served at Broomball Day at Hartnell College May 17, 2014.
As we are still in Shelter in Place in CA I took a bit of freedom in the veggies inlcuded but I really like the 3-4 colours of sweet peppers in the original recipe. Yesterday I had 2 yellow and 1 green bell pepper so I added a chopped carrot that I microwaved for about 20 seconds to take a bit of the hardness away. This makes any salad a complete meal and by itself it is a great meal or side. I take it to potlucks frequently but also my favorite dish for a week worth of lunches to go.
BLACK AND WHITE BEAN SALAD
Serves 12 more or less
Ingredients:
1 1/2 cups drained black beans (or 1 can)
1 1/2 cups drained white beans (or 1 can)
2-4 chopped green onions
1/2 green bell pepper, diced
1/2 red bell pepper, diced
1/2 yellow bell pepper, diced
3/4 cup diced celery
Dressing:
2 Tbsp vinegar
1 Tbsp olive oil
1 Tbsp water
1/2 tsp Italian Spice Mix
1/4 tsp black pepper
Directions:
Mix all the ingredients and let them work for a couple of hours in a bowl.
Tip-Using dried beans and cooking them separately can save between 100-200 mg of sodium if you use less than 1 tsp salt per pot and added it at the end of cooking for maximum taste. Dried bean measure would be 1 cup each color.
*Recipe attached with Nutritional Analysis
Recipe from Food FUNdamentals and analyzed by Community Nutrition Education Services Inc.
Served at Broomball Day at Hartnell College May 17, 2014.
| black_and_white_bean_salad.pdf |
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