"Sweet and tangy, this protein rich 3-bean salad is one of the essential American summer picnic foods. 3-bean salad is usually made with kidney beans, chickpea/garbanzo beans and green beans, traditionally dressed with a sweet-sour dressing made with vinegar, oil, and sugar. You can use anyone one of either canned or dried, cooked beans. I prefer making from scratch rather than processed food. These recipe is simple, quick and taste great when served chilled."
Cuisine: American | Recipe Category: Salads
Prep Time: 10 Minutes | Cool time: 2 Hours | Serving: 4-5 cups
Prep Time: 10 Minutes | Cool time: 2 Hours | Serving: 4-5 cups
Ingredients
1.
|
Red
kidney beans
|
1
cup or (1/3 cup dry)
|
2.
|
Chickpea/Garbanzo
beans
|
1
cup or (1/3 cup dry)
|
3.
|
String
beans/green beans, cut in 1” pc
|
1
cup
|
4.
|
Color
peppers (green, red, yellow), chopped
|
1
cup
|
5.
|
Red
onion
|
½ cup
|
6.
|
Canola
oil or vegetable oil
|
2-4
Tbsp.
|
7.
|
Sugar/honey
|
2
Tbsp.
|
8.
|
White
vinegar
|
2-4
Tbsp.
|
9.
|
Black
pepper powder
|
¼ Tsp.
|
10.
|
Salt
|
To
taste.
|
Step By Step Instruction: [Hide Images]
- Rinse and soak chickpea and kidney beans overnight or at least 6 hours.
- Pressure cook for 2-3 whistle with sufficient water. Drain excess water and keep aside.
- Cut in 1” pieces and cook green beans till tender.
- Skip 1 to 3 step if using canned beans.
- Chop onion and peppers. You can chop whatever size and shape you want.
- In a bowl toss in together garbanzo beans, kidney beans, green beans and onion.
- In a separate bowl, whisk together the oil, honey, vinegar, black pepper powder and salt.
- Pour the prepared dressing over the salad, and toss gently to coat.
- Chill over night or at least 2 hours before serving.
- Flavor improves with marinating overnight or longer.
This looks like some delicious recipe. I was wondering if the nutrition value is the same as of the normal salad that we have. Do let me know as I find this good for my hubby.
ReplyDeleteThis recipe is full of protein but not sure about other nutrients.
DeleteThank you!!!
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