Few foods live up to the reputation of beans. This fiber-rich, low fat food helps to keep you healthy and is good for our environment. Beans are a great source of plant-based protein, they come with a small price tag, are easy to store, and can stay fresh for years. Beans salads are versatile way to use this powerful food in one easy dish.
Look for beans at the grocery store, they can be canned, dried, or frozen.
Canned beans are easy to work with and are frequently on-hand in the back of our cupboards. It is important to remember that excess sodium is found in canned foods.
Drain and rinse canned beans under cold water for 30 seconds to 1 minute to reduce about one third of the sodium. Rinsing will also make your gut happy as it cuts down on the starch that leaves you bloated and gassy.
Summer Bean Salad recipe
- 2 cups black-eyed peas (1 15oz can, dried, or frozen)
- 2 cups black beans (1 15oz can, dried, or frozen)
- 2 cups sweet corn (1 15oz can, frozen, or separated corn on the cob)
- ½ cup red onion
- ½ cup red bell pepper
- ½ cup green bell pepper
- ½ cup vinegar (apple cider or red wine vinegar)
- 1 Tbsp sugar
- 2 cloves garlic, or ½ tsp garlic powder
- Salt and pepper to taste
- ½ cup (or less) olive oil
- Optional: extra seasonings (oregano, cilantro, basil), lime juice, Dijon mustard
- Rinse and drain all canned items
- Chop onion and peppers
- Whisk together all dressing ingredients in small bowl, adding oil last
- Combine all ingredients in a large bowl.
Top Bean salad on brown rice, baked sweet potato, or chicken
Toss with fruits like mango, pineapple, or starfruit
Top with avocado and dip with tortilla chips or whole wheat pita