New Taste Journal
Whole Grain · Whole Food · Big Flavors
3 Bean Salad
1 Can Garbanzo Beans, 14 oz.
1 Can Black Beans, 14 oz.
1 Can Kidney Beans, 14 oz.
1 Cup Corn Kernels, frozen or fresh
3 Green Onions
1 Red Bell Pepper
4 Tbs. Cilantro, chopped
1 Clove Garlic, minced
1 tsp. Ground Cumin
1 tsp. Ground Coriander
1 tsp. Chile Powder
1/4 tsp. Crushed Red Pepper
1/2 tsp. Salt
1 Tbs. Honey
2 Tbs. Olive Oil
3 Tbs. Grapefruit Juice
4 Tbs. Red Vinegar
Remove beans from the can and place into a medium size strainer.
Rinse the beans well in cold water.
Leave the beans to strain while preparing the rest of the recipe
Rinse and dry the vegetables.
Thaw the corn if using frozen.
Fresh corn can be cooked or raw.
Rinse and chop the cilantro (not pictured).
Dice tomato and red pepper in small pieces.
Slice the green onion thin.
Measure and place minced garlic and all dried spices into a small bowl.
Add remaining liquid dressing ingredients to the bowl and mix well.
Place all ingredients from this recipe into a mixing bowl.
Toss together and serve.
This salad will taste even better if allowed to marinate together in the fridge.
Cover the bowl with plastic and let sit for a couple of hours or overnight.
You can mix the ingredients from time to time.
New Taste Thinking
If you are looking to add more beans to your diet this is a great and simple way to do so.
People in my cooking classes often say that they would eat more beans except for the fact that dried beans take a very long time to cook. Canned beans are perfectly acceptable in many recipes.
Be careful of canned beans in sauce, like baked beans, as they are always way over the top with salt and sugar.
You can serve these beans as a side dish or salad. You can add them to a lettuce and tomato salad or serve them over any grain like quinoa or brown and wild rice.
©2008-2016 David Schy. All rights reserved. This material may not be published, broadcast, rewritten or redistributed without permission.