Easy Bean Salad

bean_salad_150.jpg

















Modified from the DVD:  ‘Eating Right for Cancer Survival’ produced by The Cancer Project (a project of PCRM, Physicians Committee for Responsible Medicine)

NOTES: The dressing makes it.  A store-bought "low fat Italian dressing" might taste good, but is likely to be pretty high in fat and sugar.  Try some home-made dressings in this section.    See the variation below "Bean Salad 2."
 

INGREDIENTS:


One can kidney rinsed & drainedone can pinto beans rinsed & drained
About 1.5 cups (or one 10 - 15 oz can) of cooked lima beans
1 cup cooked corn
½ purple onion – coursely chopped
1 large red bell pepper chopped
two to four teaspoons, or to taste, of dried “Italian seasoning” or fresh or dried herbs of your choice
Small amount (1/8 – ¼ cup) of low-fat Italian dressing, or dressing of your choice
Optional:  handful of cut-up walnuts
(optional):  ½ - 1 teaspoon salt   (probably not necessary if using canned beans which contain salt)
ground black pepper to taste

INSTRUCTIONS:

Toss together
Allow to sit so the flavors develop.


********************************************


BEAN SALAD 2

A variation I made recently after tasting a simple, but awesome, bean salad.


INGREDIENTS     (amounts are not critical – adjust quantities to your liking)

2  15-oz cans of beans (such as pinto and black beans) rinsed & drained.           
             (Or 3 cups of any combination of cooked beans;    One 15 oz. can =  1.5 cups of cooked beans)
3 TBSP Vinegar: balsamic, or other. 1 lg celery stalk chopped = ½ cup

1 large purple onion, or 2 large Vidalia (sweet) onions, chopped (2 cups of purple, or 4 cups of sweet)

½ + teasp ground pepper
Optional:   2 – 3 tomatoes, chopped into large pieces.
Optional:  1 – 2 dashes of tobasco sauce.
Optional but not recommended:  small amount of olive oil or salt
               (healthier than oil would be nuts either chopped, or as nut or seed butter mixed with vinegar) 
Optional:   Up to 1 cup of chopped fresh parsley,  or ½ - 1 cup of chopped fresh chopped cilantro

INSTRUCTIONS:


Mix ingredients together in a bowl.   If liquid forms, drain in a strainer.  
(Great with brown rice as a side)
Freezes well

 

How would you tag this recipe?
Do you like this recipe?

Showing 1 reaction


published this page in Salads and Dressings 2013-03-10 10:35:36 -0400