Summer get-togethers trying out new foods are always fun.  Besides, there are so many delicious and tasty foods to try.  Here’s a recipe that’s a healthier spin on an old favorite – Mediterranean 4-bean summer salad. Growing up, I loved the original 3-bean salad.  Tangy yet sweet, it was a classic recipe to serve for parties or potlucks. But, it’s time to revamp this quintessential dish into a healthier version that still retains what we expect from 3-bean salad but with an added bean for a flavorfully nice twist.

The thing about this 4-bean salad is that it actually still uses green beans along with a couple of other beans not normally seen in this recipe.  If beans are an infrequently found food on your plate, here’s your chance to have them make an appearance. The best thing about beans (canned or dried) is they are cheap, easy to cook and they taste great. Better yet, they are loaded with fiber, the B vitamins, protein, magnesium and many other nutrients good for your heart and brain.  

Why not bring this simple and delicious bean salad to your next barbeque. Use any beans you may have on-hand in your pantry and be sure to make extra for a quick and easy summer side-dish. Bean-appetit!

Mediterranean 4-Bean Summer Salad

Photo taken by Cheryl Mussatto

Mediterranean 4-Bean Summer Salad – 6 servings (serving size – ¾ cup)

Nutrition per serving: Calories – 205; Total Fat – 6 grams; Protein – 10 grams; Carbohydrates – 18 grams; Fiber – 8 grams; Sodium – 155 milligrams 

Ingredients:

1/3 cup olive oil

1/3 cup red wine vinegar

3 tablespoons maple syrup

2 teaspoon Dijon mustard

½ teaspoon sea salt

1 teaspoon dried oregano

½ teaspoon black pepper

4 cups fresh green beans, ends trimmed and diced into ½ inch pieces

1 can (15 ounces) kidney beans, drained and rinsed

1 can (15 ounces) chickpeas, drained and rinsed

1 cup fresh or frozen edamame

½ cup red onion

1 tablespoon chopped garlic

1 cup red bell pepper, diced

Handful of chopped basil

Salt and pepper to taste

Directions:

  • In a small bowl, whisk together dressing ingredients: olive oil, red wine vinegar, maple syrup, Dijon mustard, sea salt, oregano, and black pepper.  Set aside.
  • Next, blanch the green beans. Blanching fresh green beans cleanses the surface of dirt and organisms, brightens the color and helps reduce loss of vitamins. Place about 6 cups of water, salted, in a large pot and bring to a boil. While the water is heating, fill a medium size bowl with ice water and set aside.
  • Once water is boiling, add prepared green beans. Return to a boil and cook until beans are bright green and crisp tender, about 2-3 minutes. Drain green beans in a colander and immediately transfer them to the bowl filled with ice water to prevent further cooking. Leave the beans in the ice water for 2 minutes, then drain.
  • Add green beans, kidney beans, chickpeas, edamame, onion, garlic, red bell pepper, and basil to a large bowl.
  • Drizzle with dressing and toss well to combine.
  • Serve immediately; any leftovers should be kept refrigerated.

 

 

Categories: Recipes

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Cheryl Mussatto

Cheryl Mussatto MS, RD, LD is a registered dietitian with a master’s degree in Dietetics and Nutrition from the University of Kansas and a bachelor’s degree in Dietetics and Institutional Management from Kansas State University. She is a clinical dietitian for Cotton O’Neil Clinics in Topeka and Osage City; an adjunct professor for Allen Community College, Burlingame, KS where she teaches Basic Nutrition; and is a freelance writer and blog contributor for Dr. David Samadi, Urologic Oncologist Expert and World Renowned Robotic Surgeon in New York City. Cheryl is also the author of The Nourished Brain, The Latest Science on Food’s Power for Protecting the Brain from Alzheimers and Dementia and The Prediabetes Action Plan and Cookbook, both available on Amazon in Kindle and paperback editions.

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