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Three Bean Salad

Makes 6 1-cup servings

This traditional salad is quick to make and keeps well. For a quick meal, serve it on a bed of romaine lettuce leaves with a slice or two of whole-grain bread

1 15-ounce can kidney beans, drained
1 15-ounce can garbanzo beans, drained
1 15-ounce can green beans, drained
1/4 cup finely chopped red onion
1/4 cup finely chopped fresh parsley
1/2 cup cider vinegar
1/4 cup seasoned rice vinegar
3 garlic cloves, pressed or minced
2 tablespoons chopped fresh basil, or 1/2 teaspoon dried basil
1/2 teaspoon dried oregano
1/2 teaspoon dried marjoram
1/4 teaspoon black pepper

Place drained beans in a large bowl with onion and parsley. In a separate bowl, stir together vinegars, garlic, herbs, and black pepper. Add to beans and toss to mix. Chill 2 to 3 hours before serving if time permits.

Per 1-cup serving

  • Calories: 174
  • Fat: 1.6 g
  • Saturated Fat: 0.2 g
  • Calories from Fat: 8.2%
  • Cholesterol: 0 mg
  • Protein: 9.2 g
  • Carbohydrates: 31.1 g
  • Sugar: 5.7 g
  • Fiber: 7.2 g
  • Sodium: 456 mg
  • Calcium: 65 mg
  • Iron: 3.2 mg
  • Vitamin C: 7.7 mg
  • Beta Carotene: 281 mcg
  • Vitamin E: 0.4 mg

Source: Healthy Eating for Life for Children by Amy Lanou, Ph.D.; recipe by Jennifer Raymond, M.S., R.D.