Bean Salad

The classic American three-bean summer salad includes green beans, but in this version I replace them with my favorite cannellini beans. You can use any combination of beans you like. 

Julian's Bean Salad

It's a simple recipe to prepare and holds well for picnics and other summer events. Beans are a great source of vegetable protein and a fiber. Beans contain both soluble and insoluble fiber, which prevents constipation and keeps your gut regular. Soluble fiber helps lower bad LDL cholesterol. High fiber slows down digestion, helping you feel full longer and supporting weight management by reducing blood sugar spikes which can occur when eating other foods. So we should all be eating more beans!

Corn: I was asked if corn could be added to this recipe, and of course yes is the answer. It's fantastic with good sweet corn. But you must cook the corn, either by pan frying it after it's cut from the cob for about 7-8 minutes, or cooking it on the cob (microwave for about 5 minutes) and then cutting it from the cob. You could also boil it if you prefer. Then just stir the corn in with the other ingredients. 

Ingredients ready to dress and mix.

Ingredients

For the salad
1 (15-ounce) can cannellini beans, drained

1 (15-ounce) can kidney beans, drained
1 (15-ounce) can garbanzo beans, drained
1/2 large red onion, finely chopped 
1 celery stalk, finely chopped
1 small carrot, finely chopped
1/2 bell pepper (any color)

For the dressing
1/3 cup apple cider vinegar
1/4 cup granulated sugar (more or less to taste)
3 tablespoons extra virgin olive oil
1 1/2 teaspoons salt
1/4 teaspoon black pepper
1/4 teaspoon dried basil
1/4 teaspoon dried parsley

Instructions
Chop the onion and soak it in water as you clean and chop the other vegetables. Whisk together the ingredients for the dressing and set aside. Drain the onions and in a large bowl combine all of the salad ingredients. Toss with the dressing and refrigerate for 2 hours or more. Bring to room temperature for 1 hour before serving. 

Today's Selection from my Pantry