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    Category Salads
    Preparation Time 5 Min
    Cooking Time 8 Min
    Serves 24
    Age 1+ Years
    24 February 2016

    Five bean salad

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    Wom Contributor
    Bean salad is an old fashioned type of refrigerator salad.  Lately, I’ve been doing a lot of nostalgic cooking, so, it was time to add this salad to my recipe archives. The flavor of the brine has a sweet and sour edge and we enjoy a bit of heat by adding red pepper flakes. It’s a perfect salad for making in advance and it gets even better the longer it sits.

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    Ingredients

    • 2 cups (or 15 onz. can) canned black beans
    • 2 cups (or 15 onz. can) canned pinto beans
    • 2 cups (or 15 onz. can) canned garbanzo beans (chickpeas)
    • 2 cups (or 15 onz. can) canned red kidney beans
    • 2 cups (or 15 onz. can) canned white beans
    • 1 cup sweet corn (unsalted)
    • ½ cup chopped green bell pepper
    • 1/2 cup chopped red bell pepper
    • ½ cup chopped onion
    • 3 tbsp (tablespoons) extra virgin olive oil (or to taste)
    • 3 tbsp red wine vinegar (or to taste)
    • 1 tsp (teaspoon) salt (or to taste)
    • 1 tsp black pepper (or to taste)

    Nutritional Info

    Servings Per Recipe: 24
    Serving Size: 1 serving (½ cup)
    Amount Per Serving


    Calories 125.7 Total Fat 2.4 g
    Saturated Fat 0.4 g Polyunsaturated Fat 0.5 g
    Monounsaturated Fat 1.4 g Cholesterol 0.0 mg
    Sodium 268.3 mg Potassium 324.3 mg
    Total Carbohydrate 20.9 g Dietary Fiber 5.8 g
    Sugars 0.3 g Protein 6.2 g
    Vitamin A 1.0 % Vitamin B 12 0.0 %
    Vitamin C 12.5 % Vitamin D 0.0 %
    Vitamin E 0.5 % Calcium 3.9 %
    Copper 9.3 % Folate 21.4 %
    Iron 10.7 % Magnesium 10.5 %
    Manganese 22.1 % Niacin 2.0 %
    Pantothenic Acid 2.6 % Phosphorus 10.4 %
    Riboflavin 3.7 % Selenium 3.3 %
    Thiamin 7.5 % Zinc 6.0 %


    *Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

    Method

    • 1 Open all cans, put all canned content in a strainer, and drain.
    • 2 Put all ingredients in a medium bowl and mix.
    • 3 Put bowl in refrigerator until cool.
    • 4 Serve as a side dish or as a dip with chips or have with a bowl of soup

    Tip!

    • If you do not want to use canned ingredients, you can wash and soak the beans overnight and cook in a pressure cooker with salt for 4 whistles before using.
    • You can also allow the beans to sprout and eat them raw by mixing with other raw ingredients. Asprouting will add on the vitamin B and C content of the beans.

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