Looking for an easy, colorful, healthy dish to take to a 4th of July picnic? Let me introduce you to this fiber-packed four-bean salad that will wow meat-eaters and vegetarians alike. (Unless, of course, they don’t like beans.)
The original recipe was called Five-Bean Salad, but I only had four types of beans in the pantry and I wasn’t going to run to the store at 10pm. Basically, you need the equivalent of five 15-ounce cans of beans. Mix and match as you please.
I used sun-dried tomatoes that were packed in olive oil. I drained the tomatoes so that the oil went into a measuring cup. I filled the rest of the cup with plain olive oil and used that in the Lemon-Lime Dressing. If you want to save some fat calories, use dried tomatoes, rehydrate with hot water and drain.
The original recipe also called for fresh mint, which I didn’t have on hand. I thought I had mint growing in a pot on the deck, but after stumbling around in the dark, I couldn’t find it. (Remember it was after 10pm.) I still haven’t found that mint plant. I must be losing my mind. Nah, I’ll blame The Grillmaster instead. If you actually have fresh mint, throw in a tablespoon or two if you’d like.
- 2 cups fresh or frozen corn kernels
- 28 ounces dark red kidney beans, rinsed and drained 1 can
- 15 ounces cannellini beans, rinsed and drained 1 can
- 15 ounces black beans, rinsed and drained 1 can
- 15 ounces garbanzo beans (chickpeas), rinsed and drained 1 can
- 1 cup sun-dried tomatoes chopped (rehydrate first if using dried)
- 6 medium scallions thinly sliced
- 1 red bell pepper cored, seeded and diced
- 1 medium sweet onion such as Vidalia, finely diced
- 3 tablespoons chopped fresh parsley divided
- Lemon-Lime Vinaigrette see below
- Kosher salt and freshly ground black pepper
If using fresh corn, bring a medium pot of water to a boil. Add corn and simmer for about 3 minutes. Drain and cool to room temperature. If using frozen corn, place in strainer and run cool water over the corn until it thaws. Drain.
Place all beans, tomatoes, scallions, peppers, onions and corn in a large bowl. Mix well. Add 2 tablespoons of the parsley and the Lemon-Lime Vinaigrette. Mix well. Season to taste with salt and pepper. Cover and refrigerate at least an hour. Garnish with remaining 1 tablespoon of parsley and serve.
Nutritional information includes Lemon-Lime Vinaigrette below.
This bean salad is very low in Cholesterol. It is also a good source of Dietary Fiber, Vitamin C and Vitamin K. (Source: nutritiondata.com)
- 1 cup extra-virgin olive oil
- ¼ cup Champagne vinegar or white wine vinegar
- 1 tablespoon Dijon mustard
- 1 tablespoon honey
- 1-1/2 teaspoons freshly squeezed lemon juice
- 1-1/2 teaspoons freshly squeezed lime juice
- 1 clove garlic, roughly chopped
- ½ teaspoon kosher salt
- freshly ground black pepper
- Place all ingredients in blender container and purée until well mixed.
Disclosure: I received a free copy of The New Jewish Table: Modern Seasonal Recipes for Traditional Dishes by Todd Gray and Ellen Kassoff Gray. All opinions are my own. This post contain an affiliate link, which means if you click it and make a purchase, I will receive a tiny fee. Please see my disclosures page for more information.