Four Bean Salad is a super-simple four bean salad recipe takes just about four minutes to make.
Prep Time: 5 mins
Cook Time: 30 mins
- 1 pound green beans sliced lengthwise
- 1 (15 ounce) can low sodium chickpeas drained and rinsed
- 1 (15 ounce) can low sodium kidney beans drained and rinsed
- 1 (15 ounce) can low sodium black beans drained and rinsed
- 1/2 orange bell pepper diced
- 1/2 yellow onion diced
- 2 celery stalks diced
- 2 tablespoons red wine vinegar
- 1/3 cup European Dipping Oil - Mediterranean Balsamic
- 1/2 teaspoon Rancher Steak Rub
- Bring a large pot of water to a boil and blanch green beans for 1-2 minutes. Drain the beans and rinse under cold water until cool to the touch.
- Toss all ingredients together and chill at least 30 minutes to allow flavors to develop.
- 190 Calories (kcal)
- 6 Fat (g)
- 0 Saturated Fat (g)
- 30 Carbohydrates (g)
- 9 Fiber (g)
- 5 Sugar (g)
- 9 Protein (g)
- 0 Cholesterol (mg)
- 280 Sodium (mg)
Beans are known as poor man's meat and they've nourished the world since the beginning of time. Dried beans, also known as legumes, are packed with nutrients. They are also advantageous because once dried, beans are almost imperishable; therefore they have a long shelf life. Beans are generally healthy and there are a number of health benefits that are associated with regular consumption of beans.
Beans are a great source of proteins especially for vegetarians. Beans are considered to have high amino acids which are building blocks for body muscles. Beans are “heart healthy” because they contain an abundance of soluble fiber, which can lower cholesterol and triglyceride levels. Beans contain a beautiful blend of complex carbohydrates and protein. Because of this, beans are digested slowly, which helps keep blood glucose stable, and may curtail fatigue and irritability.
Beans are rich in a type of antioxidant called polyphenols. Antioxidants fight the effects of free radicals, which are chemicals that affect a wide range of processes in the body, from physical aging to cancer and inflammation. Beans may help stabilize blood glucose levels or even prevent diabetes. Beans are high in fiber, which can help lower blood glucose. Research has shown a variety of beans, especially black beans; enhance gut health by improving intestinal barrier function, and increasing the number of healthy bacteria. This may help prevent gut-associated diseases.
Nothing beats the taste of a four bean salad and this is due to the fact that it is made of different types of beans which have their own distinct taste and flavor. This makes the dish more flavorful and delicious. There are different bean salads which one can prepare at home and get their family and friends to enjoy the dish. The four bean salad is a convenient meal full of nutrients and is an ideal side dish which means that it can be eaten alongside other types of dishes. This guarantees you that your friends and family will be gathered at the dining table waiting for this flavorful and mouthwatering dish.