Easy Bean Salad Cookbook: 50 Delicious Bean Salad Recipes [2 ed.]

Table of contents :
Table of Contents
Authentic Couscous Salad
Seattle Bean Salad
Cypress Salad
Mesa Corn Salad
3-Peat Salad
5 Beans Salad
Garbanzo Bean Salad
Southwest Bean Salad
Wax Lima Bean Salad
Mid-Summer Night Salad
Bean Salad Festival
Fava and Cucumber Salad
Caribbean Bean Salad
Sweet Relish Bean Salad
Bonnie's Beans
King Ranch Salad
Madison Ave Salad
2 Bean Salad
Roasted Red Edamame Salad
Summer Sidewalk Salad
Italian Cannellini Salad
Deep Mesa Beans Salad
Herbed Bean Salad
Potluck Bean Salad
Bean Salad Lunchbox
How to Make a Bean Salad
Simple Cilantro Salad
College Bean Salad
Bean Salad from the Orient
Savory Bean Salad
Bean Salad from the Orient
Beans & Guacamole Salad
Sweet Tuna Bean Salad
Bean Salad Martinique
Fruity Bean Salad
Sweet Arizona Salad
Light Macaroni Salad
New Hampshire Inspired Bean Salad
Green Mango Salad
Bean Salad Lunch Box
Broccoli Bean Salad
Jumbo Bean Salad
Rustic Black Beans with Apples
Peppery Bean Salad
Sweet & Tangy Beans Salad
White Night Salad
Butternut Bean Salad
Savory Black Salad
Mexican Style Hominy Bean Salad
Garbanzo Broccoli Salad
Maria's Bean Salad

Citation preview

Easy Bean Salad Cookbook 50 Delicious Bean Salad Recipes

By BookSumo Press All rights reserved

Published by http://www.booksumo.com

ENJOY THE RECIPES?

KEEP ON COOKING

WITH 6 MORE FREE COOKBOOKS!

Visit our website and simply enter your email address to join the club and receive your 6 cookbooks. http://booksumo.com/magnet https://www.instagram.com/booksumopress/ https://www.facebook.com/booksumo/

LEGAL NOTES All Rights Reserved. No Part Of This Book May Be Reproduced Or Transmitted In Any Form Or By Any Means. Photocopying, Posting Online, And / Or Digital Copying Is Strictly Prohibited Unless Written Permission Is Granted By The Book’s Publishing Company. Limited Use Of The Book’s Text Is Permitted For Use In Reviews Written For The Public.

Table of Contents Authentic Couscous Salad 7 Seattle Bean Salad 10 Cypress Salad 11 Mesa Corn Salad 12 3-Peat Salad 13 5 Beans Salad 14 Garbanzo Bean Salad 15 Southwest Bean Salad 16 Wax Lima Bean Salad 17 Mid-Summer Night Salad 20 Bean Salad Festival 21 Fava and Cucumber Salad 22 Caribbean Bean Salad 23 Sweet Relish Bean Salad 24 Bonnie's Beans 25 King Ranch Salad 26 Madison Ave Salad 27 2 Bean Salad 30 Roasted Red Edamame Salad 31 Summer Sidewalk Salad 32 Italian Cannellini Salad 33

Deep Mesa Beans Salad 34 Herbed Bean Salad 35 Potluck Bean Salad 36 Bean Salad Lunchbox 37 Bean Salad 40 Simple Cilantro Salad 41 College Bean Salad 42 Bean Salad from the Orient 43 Savory Bean Salad 44 Bean Salad from the Orient 45 Beans & Guacamole Salad 46 Sweet Tuna Bean Salad 47 Bean Salad Martinique 50 Fruity Bean Salad 51 Sweet Arizona Salad 52 Light Macaroni Salad 53 New Hampshire Inspired Bean Salad 54 Green Mango Salad 55 Bean Salad Lunch Box 56 Broccoli Bean Salad 57 Jumbo Bean Salad 60 Rustic Black Beans with Apples 61

Peppery Bean Salad 62 Sweet & Tangy Beans Salad 63 White Night Salad 64 Butternut Bean Salad 65 Savory Black Salad 66 Mexican Style Hominy Bean Salad 67 Garbanzo Broccoli Salad 68 Maria's Bean Salad 69

Authentic

Couscous Salad

Prep Time: 30 mins Total Time: 35 mins Servings per Recipe: 8 Calories 255 kcal Fat 5.9 g Carbohydrates 41.2g Protein 10.4 g Cholesterol 1 mg Sodium 565 mg

Ingredients 1 C. uncooked couscous 1 1/4 C. chicken broth 3 tbsp extra virgin olive oil 2 tbsp fresh lime juice 1 tsp red wine vinegar 1/2 tsp ground cumin 8 green onions, chopped

1 red bell pepper, seeded and chopped 1/4 C. chopped fresh cilantro 1 C. frozen corn kernels, thawed 2 (15 oz.) cans black beans, drained salt and pepper to taste

Directions 1. 2. 3. 4. 5. 6. 7. 8.

In a large pan, add the chicken broth and bring to a boil. Add the couscous and stir to combine. Cover the pan and immediately, remove from heat. Keep aside, covered for about 5 minutes. In a large bowl, add the olive oil, vinegar, lime juice and cumin and beat well. Add the beans, corn, green onions, red pepper and cilantro and toss to coat well. With a fork, fluff the couscous well. Add the couscous into the bowl of beans mixture with salt and black pepper and mix well. 9. Serve immediately.

Authentic Couscous Salad

7

SEATTLE

Bean Salad

Prep Time: 20 mins Total Time: 3 hrs Servings per Recipe: 8 Calories 213 kcal Fat 10 g Carbohydrates 24.4g Protein 8g Cholesterol 0 mg Sodium 150 mg

Ingredients 3 C. white beans, drained 1/2 (14 oz.) can artichoke hearts, drained and quartered 2/3 C. diced green bell pepper 1/3 C. chopped black olives 1/4 C. chopped red onion 1/4 C. chopped fresh parsley

1/4 oz. chopped fresh mint leaves 3/4 tsp dried basil 1/3 C. olive oil 1/4 C. red wine vinegar salt and pepper to taste

Directions 1. In a large bowl, mix together the beans, bell peppers, artichoke hearts, olives, onion, basil, parsley and mint. 2. In a small bowl, add the oil and vinegar and mix well. 3. Pour oil mixture over the salad and toss to coat. 4. Refrigerate, covered for several hours or overnight, stirring occasionally.

10

Seattle Bean Salad

Cypress

Prep Time: 10 mins

Salad

Total Time: 2 hrs 10 miins Servings per Recipe: 8 Calories 214 kcal Fat 11.5 g Carbohydrates 25.5g Protein 5.2 g Cholesterol 3 mg Sodium 1067 mg

Ingredients 2 (15 oz.) cans garbanzo beans, drained 2 cucumbers, halved lengthwise and sliced 12 cherry tomatoes, halved 1/2 red onion, chopped 2 cloves garlic, minced 1 (15 oz.) can black olives, drained and chopped

1 oz. crumbled feta cheese 1/2 C. Italian-style salad dressing 1/2 lemon, juiced 1/2 tsp garlic salt 1/2 tsp ground black pepper

Directions 1. In a large bowl, add all the ingredients and toss to coat well. 2. Refrigerate for about 2 hours before serving.

Cypress Salad

11

MESA

Corn Salad

Prep Time: 15 mins Total Time: 1 hr 15 mins Servings per Recipe: 8 Calories 334 kcal Fat 14.8 g Carbohydrates 41.7g Protein 11.2 g Cholesterol 0 mg Sodium 1159 mg

Ingredients 1 (15 oz.) can black beans, rinsed and drained 1 (15 oz.) can kidney beans, drained 1 (15 oz.) can cannellini beans, drained and rinsed 1 green bell pepper, chopped 1 red bell pepper, chopped 1 (10 oz.) package frozen corn kernels 1 red onion, chopped 1/2 C. olive oil 1/2 C. red wine vinegar 2 tbsp fresh lime juice

1 tbsp lemon juice 2 tbsp white sugar 1 tbsp salt 1 clove crushed garlic 1/4 C. chopped fresh cilantro 1/2 tbsp ground cumin 1/2 tbsp ground black pepper 1 dash hot pepper sauce 1/2 tsp chili powder

Directions 1. In a large bowl, mix together the beans, frozen corn, bell peppers and red onion. 2. In a small bowl, add the garlic, cilantro, red wine vinegar, lemon juice, lime juice, olive oil, hot sauce, sugar, cumin, chili powder, salt and black pepper and beat till well combined. 3. Pour the dressing over the vegetables and mix well. 4. Refrigerate to chill before serving.

12

Mesa Corn Salad

3-Peat

Prep Time: 5 mins

Salad

Total Time: 12 hrs 5 mins Servings per Recipe: 16 Calories 111 kcal Fat 4.7 g Carbohydrates 15.9g Protein 2g Cholesterol 0 mg Sodium 299 mg

Ingredients 1 (15 oz.) can green beans 1 lb. wax beans 1 (15 oz.) can kidney beans, drained and rinsed 1 onion, sliced into thin rings 3/4 C. white sugar 2/3 C. distilled white vinegar

1/3 C. vegetable oil 1/2 tsp salt 1/2 tsp ground black pepper 1/2 tsp celery seed

Directions 1. In a large bowl, add all the ingredients and toss to coat well. 2. Refrigerate for about 12 hours before serving.

3-Peat Salad

13

5 BEANS

Salad

Prep Time: 20 mins Total Time: 8 hrs 20 mins Servings per Recipe: 18 Calories 167 kcal Fat 6.5 g Carbohydrates 23.6g Protein 4.4 g Cholesterol 0 mg Sodium 412 mg

Ingredients 1 (14.5 oz.) can green beans, drained 1 (14.5 oz.) can wax beans, drained 1 (15.5 oz.) can garbanzo beans, drained 1 (14.5 oz.) can kidney beans, drained 1 (14.5 oz.) can black beans, drained 1/2 C. chopped green pepper 1/2 C. chopped onion 1/2 C. chopped celery

1/2 C. salad oil 1/2 C. vinegar 1/2 tsp salt 1/2 tsp ground black pepper 3/4 C. white sugar

Directions 1. In a large bowl, mix together the green beans, garbanzo beans, wax beans, kidney beans, black beans, green pepper, celery and onion. 2. In another bowl, add the oil, vinegar, sugar, salt and black pepper and beat till well combined. 3. Pour the dressing over the beans mixture and toss to coat well. 4. Refrigerate for at least 8 hours or overnight before serving.

14

5 Beans Salad

Garbanzo Bean Salad

Prep Time: 20 mins Total Time: 1 hr 20 mins Servings per Recipe: 8 Calories 231 kcal Fat 10.4 g Carbohydrates 27.6g Protein 8.4 g Cholesterol 6 mg Sodium 793 mg

Ingredients 1 medium red bell pepper, chopped 1/3 medium onion, chopped 1 (6 oz.) jar marinated artichoke hearts, drained and chopped 1 (12 oz.) can kidney beans, drained and rinsed 1 (12 oz.) can pinto beans, drained and rinsed 1 (12 oz.) can garbanzo beans, drained and rinsed

2 oz. crumbled feta cheese Dressing 1/4 C. olive oil 1/8 C. white vinegar or white wine vinegar 1/8 C. balsamic vinegar 1 tsp salt 1 tsp sugar

Directions 1. In a large bowl, mix together the artichokes, bell pepper, onion, kidney beans, pinto beans and garbanzo beans. 2. In another bowl, add all the dressing ingredients and beat till well combined. 3. Pour dressing over the bean mixture and toss to coat well. 4. Refrigerate, covered at least 1 hour before serving.

Garbanzo Bean Salad

15

SOUTHWEST BEAN

Salad

Prep Time: 15 mins Total Time: 1 hr 15 mins Servings per Recipe: 10 Calories 221 kcal Fat 11.6 g Carbohydrates 25.3g Protein 6.9 g Cholesterol 0 mg Sodium 805 mg

Ingredients 2 (15 oz.) cans black beans, drained and rinsed 1 (15.25 oz.) can whole kernel corn, drained 1 red onion, diced 3/4 C. salsa 1/2 C. olive oil 1/2 C. chopped fresh cilantro

3 cloves garlic, minced 2 tbsp lemon juice 1 tbsp red wine vinegar 1 1/2 tsp ground cumin 1 tsp salt 1/4 tsp ground black pepper

Directions 1. In a large bowl, add all the ingredients and toss to coat well. 2. Refrigerate for about 1-2 hours before serving.

16

Southwest Bean Salad

Wax

Lima Bean Salad

Prep Time: 5 mins Total Time: 2 hrs 10 mins Servings per Recipe: 6 Calories 471 kcal Fat 19.4 g Carbohydrates 65.3g Protein 11.3 g Cholesterol 0 mg Sodium 952 mg

Ingredients 1 (15 oz.) can kidney beans, drained 1 (14.5 oz.) can wax beans, drained 1 (15 oz.) can lima beans, drained 1 (15 oz.) can green beans, drained 1 (15 oz.) can garbanzo beans, drained 1 sweet onion, chopped 1 green bell pepper, chopped 1 red bell pepper, chopped

3/4 C. white sugar 2/3 C. distilled white vinegar 1/2 C. vegetable oil 1/2 tsp dried dill weed 1/2 tsp dried rosemary 1/2 tsp dried basil salt to taste

Directions 1. In a large bowl, mix together the beans, onion and bell peppers. 2. In a small pan, add the oil, vinegar, herbs, sugar and salt on medium heat and cook till sugar is dissolved, stirring continuously. 3. Pour warm dressing over the bean mixture and stir to combine. 4. Refrigerate for at least 2 hours before serving.

Wax Lima Bean Salad

17

MID-SUMMER

Night Salad

Prep Time: 20 mins Total Time: 20 mins Servings per Recipe: 6 Calories 189 kcal Fat 7.6 g Carbohydrates 24.7g Protein 6.9 g Cholesterol 0 mg Sodium 607 mg

Ingredients 2 tbsp finely chopped fresh cilantro 2 tbsp fresh lime juice 1 lime, zested 3 tbsp olive oil 1 tsp freshly cracked black pepper 1/2 tsp salt 1 (15 oz.) can black beans, rinsed and drained

1 (15 oz.) can garbanzo beans, rinsed and drained 1/2 tomato, seeded and chopped 1/2 cucumber, seeded and chopped 1/4 red onion, chopped

Directions 1. In a bowl, add the cilantro, lime zest, lime juice, olive oil, salt and black pepper and beat till well combined. 2. In a large bowl, mix together the garbanzo beans, black beans, cucumber, tomato and red onion. 3. Pour the dressing over salad and toss to coat well. 4. Serve Immediately.

20

Mid-Summer Night Salad

Bean Salad Festival

Prep Time: 15 mins Total Time: 15 mins Servings per Recipe: 4 Calories 274 kcal Fat 11 g Carbohydrates 38.7g Protein 8.7 g Cholesterol 0 mg Sodium 419 mg

Ingredients 1 seedless cucumber, quartered and cut into chunks 1 (15 oz.) can black beans, rinsed and drained 1 C. cherry tomatoes, halved 1 C. frozen corn, thawed 1/2 red onion, chopped 3 tbsp extra-virgin olive oil

4 1/2 tsp orange marmalade 1 tbsp lemon juice 1 tsp honey 1/2 tsp ground cumin salt and ground black pepper to taste

Directions 1. In a large bowl, mix together the black beans, corn, cucumber, tomatoes and onion. 2. In another bowl, add the lemon juice, olive oil, orange marmalade, honey, cumin, salt and black pepper and beat till well combined. 3. Pour the dressing over the cucumber mixture and toss to coat well. 4. Serve immediately.

Bean Salad Festival

21

FAVA

and Cucumber Salad

Prep Time: 20 mins Total Time: 1 hr 20 mins Servings per Recipe: 4 Calories 384 kcal Fat 19.7 g Carbohydrates 42.2g Protein 11 g Cholesterol 0 mg Sodium 416 mg

Ingredients 1/2 lemon, juiced 2 tbsp balsamic vinegar 1 tsp maple syrup 1 clove garlic, minced 1/3 C. extra virgin olive oil 1 cucumber, diced

1 small sweet onion, diced 2 roma (plum) tomatoes, chopped 2 (15 oz.) cans fava beans, drained

Directions 1. In a bowl, add the garlic, vinegar, lemon juice, oil and maple syrup and beat till well combined. 2. In a large bowl, mix together the fava beans, cucumber, tomatoes and onion. 3. Pour the dressing over the vegetable mixture and toss to coat well. 4. Refrigerate to chill for about 1 hour before serving.

22

Fava and Cucumber Salad

Caribbean

Bean Salad

Prep Time: 25 mins Total Time: 25 mins Servings per Recipe: 3 Calories 253 kcal Fat 6.4 g Carbohydrates 47.1g Protein 9.7 g Cholesterol 0 mg Sodium 342 mg

Ingredients 1 medium mango, peeled and cubed 1 medium red bell pepper, chopped 1 C. rinsed, canned black beans 1 C. corn kernels 4 green onions, sliced thinly 1/4 C. cilantro lemon, juiced 1 tbsp extra-virgin olive oil

1 tsp minced garlic 1 tsp ground cumin 1 tsp chili powder salt and ground black pepper to taste 5 1/2 C. chopped romaine lettuce

Directions 1. In a large bowl, mix together the black beans, corn, mango, bell pepper, green onions and cilantro. 2. In another bowl, add the garlic, oil, lemon juice, cumin, chili powder, salt and black pepper and beat till well combined. 3. Pour the dressing over salad and toss to coat well. 4. Add the romaine lettuce and gently, toss to combine. 5. Serve immediately.

Caribbean Bean Salad

23

SWEET RELISH

Bean Salad

Prep Time: 15 mins Total Time: 1 hr 30 mins Servings per Recipe: 6 Calories 285 kcal Fat 16.8 g Carbohydrates 25.1g Protein 10 g Cholesterol 69 mg Sodium 475 mg

Ingredients 2 eggs 2 (15 oz.) cans kidney beans, drained 1/2 onion, diced 1 stalk celery, diced 2 tbsp sweet pickle relish

1/2 C. mayonnaise salt and pepper to taste

Directions 1. 2. 3. 4. 5. 6.

In a pan, add eggs and enough cold water to cover and bring to a boil. Cover the pan and remove from the heat. Keep aside, covered for about 10-12 minutes. Drain the eggs and keep aside to cool. Peel the eggs and then, chop them. In a bowl, mix together the kidney beans, eggs, onion, celery, mayonnaise, relish, salt and pepper and gently, stir to combine. 7. Refrigerate to chill for at least 1 hour before serving.

24

Sweet Relish Bean Salad

Bonnie's Beans

Prep Time: 15 mins Total Time: 15 mins Servings per Recipe: 6 Calories 444 kcal Fat 7.9 g Carbohydrates 81.5g Protein 16.3 g Cholesterol 18 mg Sodium 1406 mg

Ingredients 1 (16 oz.) can vegetarian refried beans 1/2 C. fat free sour cream 1/2 C. fat-free creamy salad dressing 1/2 (1.25 oz.) package taco seasoning mix 1/2 C. shredded sharp Cheddar cheese 1/2 head iceberg lettuce - rinsed, dried, and chopped 1 large tomato, chopped

2 green onions, chopped 4 large pitted black olives, sliced 1/4 C. salsa 1 (14.5 oz.) package low-fat baked tortilla chips

Directions 1. In a bowl, add the creamy salad dressing, sour cream and taco seasoning and mix well. 2. In another bowl, mix together the tomato, olives and green onions. 3. Place the refried beans onto a large flat platter and top with cream mixture, followed by cheese, lettuce, and tomato mixture. 4. Place the salsa on top in the form of dots. 5. Serve with a garnishing of the tortilla chips.

Bonnie's Beans

25

KING RANCH

Salad

Prep Time: 15 mins Total Time: 1 hr 15 mins Servings per Recipe: 6 Calories 482 kcal Fat 29.1 g Carbohydrates 40.2g Protein 16 g Cholesterol 40 mg Sodium 991 mg

Ingredients 1 (15 oz.) can ranch-style beans 1/2 C. chopped onion 2 C. chopped fresh tomato 2 C. shredded Cheddar cheese 1/2 C. Catalina salad dressing

2 C. crumbled corn chips 1 bunch cilantro

Directions 1. Drain the beans, reserving half of the liquid. 2. In a large bowl, add the beans, reserved liquid, tomato, onion, cheese and dressing and mix till well combined. 3. Refrigerate, covered for about 1 hour before serving. 4. In a serving platter, arrange the corn chips. 5. Place the salad over chips and serve with a garnishing of the cilantro.

26

King Ranch Salad

Madison Ave Salad

Prep Time: 15 mins Total Time: 35 mins Servings per Recipe: 10 Calories 374 kcal Fat 17.8 g Carbohydrates 45g Protein 10.4 g Cholesterol 0 mg Sodium 926 mg

Ingredients 1 C. white rice 2 C. water 1 (14.5 oz.) can diced tomatoes, drained 1/3 C. red wine vinegar 3 cloves garlic, minced 1 tbsp ground cumin 4 tsp chili powder 1 1/2 tsp salt

1 tsp oregano ground black pepper to taste 3/4 C. canola oil 3 (15.5 oz.) cans black beans, drained and rinsed 1/2 (10 oz.) box frozen corn, thawed

Directions 1. In a pan, add the rice and water and bring to a boil. 2. Reduce the heat to medium-low and simmer, covered for about 20-25 minutes. 3. In a large bowl, add the tomatoes, garlic, vinegar, oil, oregano, cumin, chili powder, salt and black pepper and mix till well combined. 4. Add the rice, black beans and corn and toss to coat well.

Madison Ave Salad

27

2 BEAN

Salad

Prep Time: 10 mins Total Time: 1 hr 20 mins Servings per Recipe: 4 Calories 393 kcal Fat 14.6 g Carbohydrates 47.5g Protein 19.8 g Cholesterol 0 mg Sodium 491 mg

Ingredients 1 1/2 C. shelled fava beans 1/2 lemon, juiced 1 clove garlic, crushed 1 pinch red pepper flakes (optional) salt and ground black pepper to taste 1/4 C. olive oil, divided 1 (14 oz.) jar butter beans, rinsed and

drained 1/2 C. diced roasted red peppers 2 tbsp chopped fresh mint

Directions 1. 2. 3. 4. 5. 6. 7. 8. 9.

30

In a large pan of the lightly salted boiling water, cook the fava beans for about 6 minutes. Drain the fava beans and transfer into a bowl of ice water for about 1-2 minutes. Squeeze each bean at one end to remove the bean from it's skin. Discard the skins and transfer beans into a bowl. In another bowl, add the lemon juice, garlic, red pepper flakes, salt and black pepper and beat till well combined. Slowly, add 2 tbsp olive oil, beating continuously till the dressing is thick. Add the fava beans, butter beans, red peppers, mint, salt and black pepper and stir to combine well. Drizzle remaining olive oil on top.. Refrigerate, covered for at least 1 hour before serving.

2 Bean Salad

Roasted

Red Edamame Salad

Prep Time: 20 mins Total Time: 35 mins Servings per Recipe: 12 Calories 164 kcal Fat 3.4 g Carbohydrates 26.1g Protein 9.9 g Cholesterol 0 mg Sodium 462 mg

Ingredients 1 (16 oz.) package frozen corn 1 sweet onion, diced 1 (16 oz.) package frozen shelled edamame (green soybeans) 1 (15 oz.) can black beans, rinsed and drained 1 (15 oz.) can garbanzo beans, drained

1 (12 oz.) jar roasted red peppers, drained and chopped 1 tsp smoked sea salt 1 tsp ground cumin 1/4 C. chopped fresh cilantro 2 tbsp freshly squeezed lime juice

Directions 1. Heat a large nonstick skillet on medium-high heat and cook the frozen corn for about 5 minutes, stirring occasionally. 2. Stir in the onion and cook for about 5 minutes. 3. Stir in the black beans, garbanzo beans, edamame, roasted red pepper, cumin and salt and cook for about 3-5 minutes. 4. Remove from heat and stir in the cilantro and lime juice. 5. Serve warm.

Roasted Red Edamame Salad

31

SUMMER

Sidewalk Salad

Prep Time: 10 mins Total Time: 4 hrs 20 mins Servings per Recipe: 2 Calories 195 kcal Fat 13.8 g Carbohydrates 17.3g Protein 4.4 g Cholesterol 0 mg Sodium 16 mg

Ingredients 1 lb. fresh romano beans, trimmed 2 cloves garlic, sliced 2 tbsp olive oil 2 fresh mint leaves, torn salt and freshly ground black pepper to

taste 2 tbsp white wine vinegar 2 mint leaves, for garnish

Directions 1. In a large pan of the lightly salted boiling water, cook the romano beans for about 5 minutes. 2. Drain well and transfer into a large bowl. 3. With a mortar and pestle, smash the garlic, mint, olive oil and salt. 4. Place the vinegar and half of olive oil mixture over the beans and toss to coat well. 5. Transfer the beans into a resealable freezer bag with remaining olive oil and seal it after squeezing out the excess air. 6. Refrigerate for at least 4 hours. 7. Remove beans from refrigerator and transfer into abowl. 8. Serve with a topping of the fresh mint.

32

Summer Sidewalk Salad

Italian

Cannellini Salad

Prep Time: 15 mins Total Time: 15 mins Servings per Recipe: 8 Calories 193 kcal Fat 7.6 g Carbohydrates 24.9g Protein 6.8 g Cholesterol 0 mg Sodium 328 mg

Ingredients 1 (15 oz.) can cannellini (white kidney) beans, rinsed and drained 1 (15 oz.) can garbanzo beans, rinsed and drained 1 (15 oz.) can dark red kidney beans, rinsed and drained 1/2 onion, minced

2 cloves garlic, minced 2 tbsp minced fresh parsley 1/4 C. olive oil 1 lemon, juiced salt and ground black pepper to taste

Directions 1. In a large bowl, add all the ingredients and mix till well combined. 2. Serve immediately.

Italian Cannellini Salad

33

DEEP

Mesa Beans Salad

Prep Time: 30 mins Total Time: 30 mins Servings per Recipe: 16 Calories 183 kcal Fat 4.2 g Carbohydrates 30.9g Protein 7.8 g Cholesterol 0 mg Sodium 563 mg

Ingredients 2 (15 oz.) cans black beans, rinsed and drained 1 (15 oz.) can dark red kidney beans, rinsed and drained 1 (15 oz.) can navy beans, rinsed and drained 1 (15 oz.) can yellow corn, drained 1 (15 oz.) can Mexican stewed tomatoes, unrinsed and chopped into 1/2-inch pieces 1/2 sweet red onion, minced 1 jalapeño pepper, seeded and minced 1 yellow bell pepper, minced 1 orange bell pepper, minced 1 bunch finely chopped fresh cilantro

2 limes, juiced 1/4 C. white wine vinegar 1/4 C. apple cider vinegar 1/4 C. extra-virgin olive oil 1/4 C. honey 1/2 tsp freshly ground black pepper 1/2 tsp sea salt 1/2 tsp fajita seasoning 1/4 tsp chili powder 1/4 tsp garlic powder 1/4 tsp smoked paprika 1/4 tsp red pepper flakes

Directions 1. In a large bowl, add all the ingredients and gently, stir till well combined. 2. Refrigerate before serving.

34

Deep Mesa Beans Salad

Herbed

Prep Time: 20 mins

Bean Salad

Total Time: 8 hrs 20 mins Servings per Recipe: 12 Calories 129 kcal Fat 5.6 g Carbohydrates 15.3g Protein 4.2 g Cholesterol 0 mg Sodium 554 mg

Ingredients 2 (15.5 oz.) cans cannellini beans, drained and rinsed 1 (14.5 oz.) can petite diced tomatoes, drained 1 (14 oz.) can quartered artichoke hearts, drained 3 stalks celery, chopped 1 sweet onion, diced 1/2 C. pimento-stuffed Manzanilla olives, halved

1/3 C. white wine vinegar 1/4 C. olive oil 1/4 C. chopped fresh basil 3 tbsp chopped fresh oregano 3 cloves garlic, minced 1/2 tsp kosher salt 1/2 tsp fresh ground black pepper 1/4 tsp red pepper flakes

Directions 1. In a large bowl, add all the ingredients and toss to coat well. 2. Refrigerate for at least 8 hours to overnight before serving.

Herbed Bean Salad

35

POTLUCK

Bean Salad

Prep Time: 20 mins Total Time: 13 hrs 40 mins Servings per Recipe: 4 Calories 446 kcal Fat 1g Carbohydrates 84.9g Protein 26.8 g Cholesterol 0 mg Sodium 832 mg

Ingredients 1 (.7 oz.) package dry Italian-style salad dressing mix 14 oz. frozen green beans 1 (16 oz.) package frozen lima beans, thawed

2 green onions, thinly sliced 1/4 C. pimentos 1 head iceberg lettuce - rinsed, dried, and shredded

Directions 1. Prepare the Italian salad dressing according to package's instructions. 2. In a salad bowl, add 1/2 C. of the Italian salad dressing, lima beans, green beans, green onions and pimentos and mix well. 3. Refrigerate overnight before serving. 4. Divide shredded lettuce onto serving plates. 5. Top with salad and serve.

36

Potluck Bean Salad

Bean Salad

Lunchbox

Prep Time: 20 mins Total Time: 4 hrs 20 mins Servings per Recipe: 8 Calories 183 kcal Fat 8.1 g Carbohydrates 25g Protein 4.7 g Cholesterol 0 mg Sodium 207 mg

Ingredients 1 (19 oz.) can garbanzo beans, drained and rinsed 2 large red bell peppers, diced 2 large yellow bell peppers, diced 1 jalapeño pepper, diced 1 large red onion, diced 1/4 C. chopped fresh parsley

salt to taste ground black pepper to taste 1 lime, juiced 1 lemon, juiced 1/4 C. extra virgin olive oil

Directions 1. In a large bowl, mix together the garbanzo beans, bell peppers, onion, jalapeño pepper and parsley, salt and black pepper. 2. In a small bowl, add the oil, lemon juice and lime juice and beat till well combined. 3. Pour oil mixture over the salad and toss to coat well. 4. Refrigerate for at least 4 hours before serving.

Bean Salad Lunchbox

37

HOW TO MAKE

a Bean Salad

Prep Time: 30 mins Total Time: 15 hrs 10 mins Servings per Recipe: 6 Calories 273 kcal Fat 9.8 g Carbohydrates 38.2g Protein 11.2 g Cholesterol 0 mg Sodium 231 mg

Ingredients 1 1/2 C. dried black-eyed peas, soaked overnight 1/3 C. chopped celery, with leaves 1 1/2 C. shredded carrot 3/4 C. chopped fresh parsley 1/2 C. chopped white onion 1/8 C. chopped fresh mint Dressing: 1/4 C. olive oil

2 oranges, juiced 1/2 lemon, juiced 1 garlic clove, pressed 1/2 tsp ground coriander 1/2 tsp salt 1/8 tsp freshly ground black pepper 1 tsp brown sugar

Directions 1. 2. 3. 4. 5. 6. 7. 8. 9.

40

In a pan, add the peas and enough water to cover by 1-inch and bring to a gentle boil. Reduce heat to low and simmer for about 35 minutes. Remove from the heat and keep aside to cool. In a large bowl, mix together the peas, carrots, celery, onion, parsley and mint. For the dressing: in a blender, add the olive oil, orange and lemon juice, garlic, brown sugar, coriander, salt and black pepper and pulse for about 6 seconds. Transfer the mixture into a small pan on low heat and simmer for about 5 minutes. Remove from heat and keep aside to cool. Pour dressing over the salad and toss to coat well. Refrigerate for at least 1 hour before serving.

How to Make a Bean Salad

Simple

Prep Time: 20 mins

Cilantro Salad

Total Time: 25 mins Servings per Recipe: 6 Calories 211 kcal Fat 2.5 g Carbohydrates 37.4g Protein 11.1 g Cholesterol 0 mg Sodium 719 mg

Ingredients 1 (15 oz.) can black beans, drained 1 (15 oz.) can kidney beans, drained 1 (15 oz.) can garbanzo beans, drained 1 green bell pepper, diced 1 large red onion, diced 1 bunch cilantro, chopped 1 stalk celery, diced

2 tbsp Italian-style salad dressing 1 lemon, juiced salt and ground black pepper to taste

Directions 1. In a large bowl, add all the ingredients and toss to coat well. 2. Keep aside for about 5 minutes before serving.

Simple Cilantro Salad

41

COLLEGE BEAN

Salad

Prep Time: 15 mins Total Time: 15 mins Servings per Recipe: 2 Calories 274 kcal Fat 7.7 g Carbohydrates 41.2g Protein 10.8 g Cholesterol 0 mg Sodium 3043 mg

Ingredients 1 (14.5 oz.) can fava beans, drained and rinsed 1/2 onion, chopped (optional) 1/2 tomato, chopped (optional) 1 large lemon, juiced

3 tbsp chopped fresh parsley 1 tbsp extra-virgin olive oil 1 tbsp sea salt (optional) 1 clove garlic, minced

Directions 1. In a large bowl, add all the ingredients and toss to coat well. 2. Serve immediately.

42

College Bean Salad

Bean Salad

from the Orient

Prep Time: 15 mins Total Time: 15 mins Servings per Recipe: 6 Calories 197 kcal Fat 10.2 g Carbohydrates 21.9g Protein 5.5 g Cholesterol 0 mg Sodium 299 mg

Ingredients 1/4 C. extra-virgin olive oil 3 tbsp freshly squeezed lemon juice 1 1/2 tsp minced garlic sea salt to taste freshly ground black pepper to taste 1 bunch flat-leaf parsley, chopped 1 (15 oz.) can light red kidney beans, drained and rinsed

1 (15 oz.) can garbanzo beans, drained and rinsed 1 C. minced red onion 1 pinch ground sumac (optional)

Directions 1. In a large bowl, add the lemon juice, oil, garlic, salt and black pepper and beat till well combined. 2. Add the remaining ingredients and toss to coat well.

Bean Salad from the Orient

43

SAVORY

Bean Salad

Prep Time: 15 mins Total Time: 23 mins Servings per Recipe: 4 Calories 466 kcal Fat 9.5 g Carbohydrates 71.2g Protein 23.1 g Cholesterol 4 mg Sodium 245 mg

Ingredients 2 tbsp olive oil 2 cloves garlic, minced 1 (14.5 oz.) can diced tomatoes 3 tbsp white wine 1 tsp dried sage 1 tsp dried thyme 1 (15 oz.) can cannellini beans, drained and rinsed

2 tbsp chopped fresh basil salt and pepper to taste 3 C. arugula 1/4 C. shaved Parmesan cheese (optional)

Directions 1. 2. 3. 4. 5. 6.

44

In a large skillet, heat the oil on medium heat and sauté the garlic for about 1 minute. Add the wine, tomatoes, thyme and sage and stir to combine. Increase the heat to medium-high and cook for about 2-3 minutes. Stir in the cannellini beans, basil, salt and black pepper and cook for about 3-4 minutes. Arrange the arugula onto a serving platter and top with the beans. Serve with a garnishing of the Parmesan cheese.

Savory Bean Salad

Bean Salad

from the Orient

Prep Time: 15 mins Total Time: 15 mins Servings per Recipe: 6 Calories 197 kcal Fat 10.2 g Carbohydrates 21.9g Protein 5.5 g Cholesterol 0 mg Sodium 299 mg

Ingredients 1/4 C. extra-virgin olive oil 3 tbsp freshly squeezed lemon juice 1 1/2 tsp minced garlic sea salt to taste freshly ground black pepper to taste 1 bunch flat-leaf parsley, chopped 1 (15 oz.) can light red kidney beans, drained and rinsed

1 (15 oz.) can garbanzo beans, drained and rinsed 1 C. minced red onion 1 pinch ground sumac (optional)

Directions 1. In a large bowl, add the lemon juice, oil, garlic, salt and black pepper and beat till well combined. 2. Add the remaining ingredients and toss to coat well.

Bean Salad from the Orient

45

BEANS

& Guacamole Salad

Prep Time: 20 mins Total Time: 20 mins Servings per Recipe: 8 Calories 271 kcal Fat 10.2 g Carbohydrates 38.9g Protein 8.3 g Cholesterol 3 mg Sodium 425 mg

Ingredients 1 (15 oz.) can kidney beans, drained 1 (15 oz.) can garbanzo beans, drained 1 C. chopped tomatoes 3/4 C. cucumber - peeled, seeded, and chopped 2 tbsp diced onion 1 (6 oz.) container guacamole 1/2 C. plain yogurt

1/4 tsp salt 1/4 C. milk shredded lettuce corn tortilla chips

Directions 1. In a large bowl, mix together the garbanzo beans, kidney beans, cucumber, tomatoes and onion. 2. In a small bowl, add the yogurt, guacamole and salt and mix well. 3. Place the dressing over the beans mixture and stir to combine. 4. Refrigerate to chill before serving. 5. Serve with a topping of the shredded lettuce and corn chips.

46

Beans & Guacamole Salad

Sweet Tuna

Bean Salad

Prep Time: 15 mins Total Time: 15 mins Servings per Recipe: 8 Calories 171 kcal Fat 11.2 g Carbohydrates 10.9g Protein 6.4 g Cholesterol 10 mg Sodium 593 mg

Ingredients 1 (5 oz.) can tuna, drained and flaked 1/2 red bell pepper 1/2 onion, chopped 3 tbsp chopped fresh cilantro 2 tbsp capers 1/4 C. pickle relish 1/2 C. mayonnaise 1/2 C. Dijon-style mustard

1 tsp garlic powder 1/2 (15 oz.) can white beans, drained 2 tbsp chopped fresh parsley, for garnish

Directions 1. In a food processor, add the tuna, bell pepper, onion, cilantro, capers, mayonnaise, relish, mustard and garlic powder and pulse till smooth. 2. Transfer the tuna mixture into a large bowl with white beans and stir to combine well. 3. Serve with a garnishing of the parsley.

Sweet Tuna Bean Salad

47

BEAN SALAD

Martinique

Prep Time: 10 mins Total Time: 12 mins Servings per Recipe: 4 Calories 72 kcal Fat 4.4 g Carbohydrates 8.3g Protein 1.1 g Cholesterol 0 mg Sodium 140 mg

Ingredients 2 C. grated carrots 1/2 C. bean sprouts 1 tsp white sugar 1 tbsp lemon juice 1 tbsp grated fresh coconut

1 tbsp finely chopped cilantro 1 tbsp sunflower seed oil 1 tsp mustard seed salt to taste

Directions 1. In a large bowl, add the bean sprouts, carrots, cilantro, coconut, sugar and lemon juice and gently, toss to coat. 2. In a small pan, heat the oil on medium heat and sauté the mustard seeds till golden brown. 3. Add the oil mixture into the salad with the salt and stir to combine. 4. Serve immediately.

50

Bean Salad Martinique

Fruity

Prep Time: 10 mins

Bean Salad

Total Time: 1 hr 10 mins Servings per Recipe: 4 Calories 71 kcal Fat 1.3 g Carbohydrates 14.4g Protein 1.6 g Cholesterol 0 mg Sodium 412 mg

Ingredients 1 (8.25 oz.) can sliced beets, drained and diced 1 (15 oz.) can cut green beans, drained 1 large Granny Smith apple - peeled, cored and diced

1 tsp olive oil 2 tbsp apple cider vinegar

Directions 1. In a bowl, add all the ingredients and mix well. 2. Refrigerate to chill for 1 hour before serving.

Fruity Bean Salad

51

SWEET ARIZONA

Salad

Prep Time: 10 mins Total Time: 13 hrs 30 mins Servings per Recipe: 4 Calories 214 kcal Fat 8.4 g Carbohydrates 28.6g Protein 7.5 g Cholesterol 0 mg Sodium 805 mg

Ingredients 1/4 C. balsamic vinegar 2 tbsp vegetable oil 1/2 tsp salt 1/2 tsp white sugar 1/2 tsp ground black pepper 1/2 tsp ground cumin 1/2 tsp chili powder

3 tbsp chopped fresh cilantro 1 (15 oz.) can black beans, rinsed and drained 1 (8.75 oz.) can sweet corn, drained

Directions 1. In a small bowl, add the oil, balsamic vinegar, sugar, cumin, chili powder, salt and black pepper and beat ill well combined. 2. In a bowl, mix together the black beans and corn. 3. Add the dressing and toss to coat well. 4. Top with the cilantro and refrigerate, covered overnight before serving.

52

Sweet Arizona Salad

Light

Macaroni Salad

Prep Time: 10 mins Total Time: 2 hrs 20 mins Servings per Recipe: 8 Calories 147 kcal Fat 5.3 g Carbohydrates 20.1g Protein 4.7 g Cholesterol 5 mg Sodium 239 mg

Ingredients 1 C. elbow macaroni 1 (15 oz.) can red kidney beans, drained and rinsed 1/2 C. chopped celery 1/2 C. light mayonnaise

1/4 C. chopped onion 2 tbsp red wine vinegar salt and ground black pepper to taste

Directions 1. In a large pan of the lightly salted boiling water, cook the elbow macaroni for about 6-8 minutes, stirring occasionally. 2. Drain well and keep aside. 3. In a large bowl, add the cooked macaroni and remaining ingredients and mix till well combined. 4. Refrigerate for at least 2 hours before serving.

Light Macaroni Salad

53

NEW HAMPSHIRE INSPIRED

Bean Salad

Prep Time: 25 mins Total Time: 28 mins Servings per Recipe: 4 Calories 331 kcal Fat 22.8 g Carbohydrates 24.4g Protein 10.4 g Cholesterol 17 mg Sodium 752 mg

Ingredients jalapeño-Lime Dressing: 3 tbsp olive oil 3 tbsp lime juice 1 tbsp minced jalapeño pepper (seeds and membranes removed) 1 tsp honey 1/2 tsp ground cumin 1/4 tsp ground coriander sea salt to taste Salad: 1 large bunch kale, ribs removed and leaves thinly sliced

1 (14 oz.) can black beans, rinsed and drained 1 avocado, diced 1/2 C. crumbled feta cheese 1/3 C. pecans 1 tsp white sugar 1/8 tsp salt 1/2 C. chopped fresh cilantro leaves

Directions 1. In a bowl, add the honey, lime juice, olive oil, coriander, jalapeño pepper, cumin and sea salt and beat till smooth. 2. In a bowl, place the kale and sprinkle with sea salt. 3. With your hands, massage the salt into the kale till leaves are darker in color and fragrant. 4. Drizzle enough dressing over kale to coat lightly. 5. Gently, fold in avocado, black beans and feta cheese. 6. Heat a skillet on medium-low heat and cook the pecans with the sugar and 1/8 tsp of the salt for about 3-5 minutes. 7. remove from heat and keep aside to cool. 8. After cooling, chop the pecans. 9. Serve the salad with a topping of the toasted pecans and cilantro.

54

New Hampshire Inspired Bean Salad

Green Mango Salad

Prep Time: 15 mins Total Time: 20 mins Servings per Recipe: 6 Calories 91 kcal Fat 0.4 g Carbohydrates 18.3g Protein 4.8 g Cholesterol 0 mg Sodium 339 mg

Ingredients 1 (15 oz.) can black beans, drained and rinsed 1 tsp ground cumin 1 tsp water 1 mango, peeled and diced 1 cucumber, seeded and diced

1 jalapeño pepper, seeded and diced 2 tbsp chopped cilantro 1/2 lime, juiced salt and ground black pepper to taste

Directions 1. In a microwave-safe bowl, add the black beans, cumin and water and microwave on High for about 1 minute. 2. In a bowl, mix together the mango, cucumber, cilantro, jalapeño pepper, lime juice, salt and black pepper. 3. Stir in the black beans and serve immediately.

Green Mango Salad

55

BEAN SALAD

Lunch Box

Prep Time: 10 mins Total Time: 2 hrs Servings per Recipe: 24 Calories 87 kcal Fat 1.7 g Carbohydrates 16g Protein 2.6 g Cholesterol 0 mg Sodium 340 mg

Ingredients 1 1/2 C. uncooked brown rice 3 C. water 1 tbsp extra virgin olive oil 1/2 tsp salt 1 (14.5 oz.) can collard greens, drained 1 (15 oz.) can black beans, rinsed and drained 1 (15 oz.) can green peas, rinsed and drained 1 (15.25 oz.) can corn kernels, drained

1 (4 oz.) can chopped green chilies 1 (4 oz.) can sliced black olives 1 (14.5 oz.) can Italian-style tomatoes, undrained and chopped salt and freshly ground black pepper to taste

Directions 1. 2. 3. 4. 5.

In a pan, add the brown rice, water, olive oil, and 1/2 tsp of the salt and bring to a boil. Reduce the heat to medium-low and simmer, covered for about 45-50 minutes. Transfer the rice mixture into a bowl and with a fork, fluff well. Keep aside at room temperature to cool. In a large bowl, add the cooled rice, black beans, corn, green peas, collard greens, olives, tomatoes and green chiles and mix well. 6. Season with the salt and black pepper and serve.

56

Bean Salad Lunch Box

Broccoli

Bean Salad

Prep Time: 10 mins Total Time: 25 mins Servings per Recipe: 4 Calories 264 kcal Fat 12.3 g Carbohydrates 31.9g Protein 7.1 g Cholesterol 0 mg Sodium 248 mg

Ingredients 1/2 C. uncooked quinoa 1 C. water 1 (15 oz.) can garbanzo beans, drained 3/4 C. chopped broccoli 1 clove garlic, minced 1 tbsp fresh lemon juice

1 tsp dried tarragon 2 tsp coarse-grain mustard 3 tbsp extra virgin olive oil salt and black pepper to taste

Directions 1. In a small pan, add the quinoa and water on high heat and bring to a boil. 2. Reduce the heat to medium-low and simmer, covered for about 15-20 minutes. 3. Transfer the cooked quinoa into a bowl with the garbanzo beans, broccoli, garlic, tarragon, mustard, olive oil, lemon juice, salt and black pepper and mix well. 4. Serve immediately.

Broccoli Bean Salad

57

JUMBO

Bean Salad

Prep Time: 20 mins Total Time: 4hrs 20 mins Servings per Recipe: 15 Calories 226 kcal Fat 13.3 g Carbohydrates 22.4g Protein 6.1 g Cholesterol 0 mg Sodium 440 mg

Ingredients 2 (15 oz.) cans garbanzo beans (chickpeas), drained and rinsed 1 (16 oz.) can dark red kidney beans, drained and rinsed 1 (15 oz.) can light red kidney beans, drained and rinsed 1 (14 oz.) can artichoke hearts, drained, quartered 1 (6 oz.) can jumbo black olives, halved 6 radishes, chopped 2 carrots, coarsely grated

Dressing 2/3 C. extra virgin olive oil 1/3 C. red wine vinegar 1 tsp garlic powder 1 tsp Italian seasoning 1/2 tsp onion powder 1/4 tsp ground black pepper 1/4 C. sunflower seeds (optional)

Directions 1. In a large glass bowl, mix together the kidney beans, garbanzo beans, olives, artichoke hearts, carrots and radishes. 2. In a small bowl, add the olive oil, vinegar, Italian seasoning, garlic powder, onion powder and black pepper and beat till well combined. 3. Pour the dressing over beans mixture and gently, toss to coat evenly. 4. Refrigerate, covered for at least 4 hours before serving, stirring after every 1 hour. 5. Serve with a sprinkling of the sunflower seeds.

60

Jumbo Bean Salad

Rustic

Black Beans with Apples

Prep Time: 15 mins Total Time: 1 hr 25 mins Servings per Recipe: 4 Calories 88 kcal Fat 3.9 g Carbohydrates 14.1g Protein 1.1 g Cholesterol 0 mg Sodium 296 mg

Ingredients 1 tbsp canola oil 1 onion, diced 1 red bell pepper, chopped 2 tsp ground cumin 1/2 tsp salt 1/8 tsp cayenne pepper

2 (15 oz.) cans black beans, rinsed and drained 2 Granny Smith apples, unpeeled, cored, and chopped 2 tbsp lemon juice 2 tbsp chopped fresh cilantro

Directions 1. In a large skillet, heat the oil on medium heat and cook the onion and bell pepper for about 5 minutes. 2. Stir in the cumin, salt, and cayenne pepper and remove from the heat. 3. Transfer the mixture into a bowl with black beans, apples, cilantro and lemon juice and mix. 4. Refrigerate to chill before serving.

Rustic Black Beans with Apples

61

PEPPERY

Bean Salad

Prep Time: 10 mins Total Time: 20 mins Servings per Recipe: 4 Calories 199 kcal Fat 7.5 g Carbohydrates 26.1g Protein 9.4 g Cholesterol 0 mg Sodium 1226 mg

Ingredients 2 tbsp extra-virgin olive oil 1 onion, thinly sliced 1 tsp kosher salt 1/2 tsp red pepper flakes 1/2 tsp ground black pepper 2 cloves garlic, chopped

1 (15 oz.) can black beans, drained 1 (10 oz.) can diced tomatoes with green chile peppers 1 (10 oz.) bag fresh baby spinach

Directions 1. In a large skillet, heat the oil on medium-high heat and cook the onion with salt for about 10-15 minutes. 2. Stir in the garlic, red pepper and black pepper and cook for about 1 minute. 3. Stir in the black beans and tomatoes and cook for about 5 minutes. 4. Remove from the heat and stir in the spinach. 5. Keep aside, covered for about 3 minutes. 6. Toss the mixture well and serve.

62

Peppery Bean Salad

Sweet & Tangy Beans Salad

Prep Time: 10 mins Total Time: 1 day 10 mins Servings per Recipe: 6 Calories 124 kcal Fat 4.9 g Carbohydrates 16g Protein 3.9 g Cholesterol 0 mg Sodium 161 mg

Ingredients 1 C. frozen cut green beans 1 C. frozen lima beans 1 C. drained and rinsed canned red beans 1/2 C. frozen red bell pepper strips 1/2 C. chopped onion 2 tbsp canola oil

1/4 C. apple cider vinegar 2 tsp white sugar 1/2 tsp garlic powder salt and ground black pepper to taste

Directions 1. In a large bowl, mix together the red beans, lima beans, green beans, bell pepper and onion. 2. In another bowl, add the apple cider vinegar, canola oil, sugar, garlic powder, salt and black pepper and beat till well combined. 3. Pour the dressing over the bean mixture. 4. Cover the bowl tightly and shake to combine well. 5. Refrigerate for about 24 hours. 6. Shake well and serve.

Sweet & Tangy Beans Salad

63

WHITE NIGHT

Salad

Prep Time: 10 mins Total Time: 50 mins Servings per Recipe: 4 Calories 548 kcal Fat 30.3 g Carbohydrates 33.4g Protein 36.3 g Cholesterol 247 mg Sodium 623 mg

Ingredients 3/4 lb. green beans, trimmed and snapped in half 1 (12 oz.) can solid white albacore tuna, drained 1 (16 oz.) can Great Northern beans, drained and rinsed 1 (2.25 oz.) can sliced black olives, drained 1/4 medium red onion, thinly sliced

1 tsp dried oregano 6 tbsp extra-virgin olive oil 3 tbsp lemon juice 1/2 tsp finely grated lemon zest Salt and ground black pepper, to taste 4 large hard-cooked eggs, peeled and quartered

Directions 1. In a medium skillet, add the green beans, 1/3 C. of the water and a large pinch of salt on high heat and bring to a boil. 2. Cook for about 5 minutes. 3. Immediately, transfer the mixture onto a paper towels lined cookie sheet and keep aside to cool. 4. In a bowl, mix together the white beans, tuna, olives and onion. 5. In another bowl, add the oil, lemon juice, oregano and lemon zest and beat till well combined. 6. Pour dressing over the salad and gently stir to combine. 7. Serve immediately.

64

White Night Salad

Butternut

Bean Salad

Prep Time: 15 mins Total Time: 1 hr Servings per Recipe: 8 Calories 181 kcal Fat 7g Carbohydrates 23.8g Protein 6g Cholesterol 4 mg Sodium 323 mg

Ingredients 2 (15 oz.) cans cannellini beans, drained and rinsed 1 tbsp olive oil 1 red onion, chopped 1 tbsp maple syrup 1 tbsp olive oil 1 C. peeled, seeded, and diced butternut squash

1 tbsp maple syrup 1 tbsp olive oil 1 C. chopped baby broccoli 1/4 C. chicken stock 1 tbsp maple syrup 1/2 tsp dried thyme leaves 3 slices turkey bacon, cooked and crumbled

Directions 1. In a pan, add the cannellini beans on low heat and cook till heated through. 2. In a skillet, heat 1 tbsp of the olive oil on medium heat and cook the red onion for about 5 minutes. Add 1 tbsp of the maple syrup and stir to combine. 3. Reduce the heat to medium-low and simmer for about 15 minutes, stirring occasionally. 4. Remove from the heat and transfer the onion mixture into beans. 5. In the same skillet, heat 1 more tbsp olive oil on medium heat and cook the butternut squash for about 8 minutes. Add 1 tbsp of the maple syrup and cook for about 5 minutes. 6. Remove from the heat and transfer the squash mixture into beans. 7. In the same skillet, heat remaining 1 tbsp of the olive oil on medium heat and cook the broccoli for about 7 minutes. 8. Remove from the heat and transfer the broccoli into beans. 9. Add the chicken stock into bean mixture and increase the heat to medium-low. 10. Stir in the remaining 1 tbsp of the maple syrup and thyme and bring to a gentle boil. 11. Simmer till heated completely, stirring gently. 12. Serve with a topping of the crumbled bacon. Butternut Bean Salad

65

SAVORY

Black Salad

Prep Time: 45 mins Total Time: 55 mins Servings per Recipe: 8 Calories 185 kcal Fat 8.8 g Carbohydrates 22.1g Protein 4.5 g Cholesterol 0 mg Sodium 477 mg

Ingredients 1 tbsp chopped fresh basil 1 tbsp chopped fresh thyme 1 tbsp chopped fresh parsley 1 tbsp chopped fresh cilantro 1/2 tsp salt 1/2 tsp ground black pepper 1/2 tsp cayenne pepper 1/4 tsp garlic powder 2 C. cold, cooked white rice

1 (14 oz.) can black beans, rinsed and drained 2 celery stalks, finely chopped 1 (4 oz.) can chopped black olives 3 green onions, chopped 1/4 C. red wine vinegar 1/4 C. extra-virgin olive oil

Directions 1. For the dressing: in a bowl, add the oil, vinegar and seasoning and beat till well combined. 2. Keep aside for about 10 minutes. 3. For the seasoning: in a bowl, mix together the fresh herbs, garlic powder, salt, cayenne pepper and black pepper. 4. In a large bowl, mix together the rice, black beans, olives, celery, green onions and 1 tsp of the seasoning. 5. Pour the dressing over the rice mixture and gently, stir to combine.

66

Savory Black Salad

Mexican Style

Hominy Bean Salad

Prep Time: 15 mins Total Time: 1 hr 15 mins Servings per Recipe: 12 Calories 174 kcal Fat 1.1 g Carbohydrates 33.7g Protein 8.5 g Cholesterol 0 mg Sodium 1291 mg

Ingredients 1 (15 oz.) can white hominy, drained 1 (15 oz.) can black beans, rinsed and drained 1 C. diced white onion 1 C. diced green bell pepper 1 C. diced red bell pepper 1 C. diced green onions with tops 1/4 C. seeded and chopped jalapeño pepper

1 (24 oz.) jar picante sauce 2 tbsp ground cumin 1 tbsp salt 2 tbsp white sugar 1/2 C. finely chopped cilantro

Directions 1. In a large bowl, add the black beans, hominy, bell peppers, onion, green onion, jalapeño, cilantro, picante sauce, sugar, cumin and salt and mix well. 2. Refrigerate for at least 1 hour before serving.

Mexican Style Hominy Bean Salad

67

GARBANZO

Broccoli Salad

Prep Time: 15 mins Total Time: 1 hr 20 mins Servings per Recipe: 4 Calories 289 kcal Fat 19.9 g Carbohydrates 25.3g Protein 5.6 g Cholesterol 7 mg Sodium 339 mg

Ingredients 2 1/2 C. broccoli florets, cut into bitesize pieces 4 C. ice water, or as needed 1/2 (15 oz.) can garbanzo beans, drained and rinsed 1/4 C. matchstick-cut carrots 2 tbsp raisins 2 tbsp sunflower seeds

1/3 C. mayonnaise 2 tbsp white sugar 1 tbsp white vinegar 1/4 tsp red pepper flakes salt and ground black pepper to taste 2 tbsp sunflower seeds

Directions 1. In a large pan of boiling water, cook the broccoli for about 1 minute. 2. Drain the broccoli and transfer into a bowl of ice water. Again, drain well. 3. In a large bowl, mix together the garbanzo beans, broccoli, carrots, raisins and 2 tbsp sunflower seeds. 4. In another bowl, add the mayonnaise, vinegar, sugar, red pepper flakes, salt and black pepper and beat till well combined. 5. Add the dressing into broccoli mixture and gently, stir to combine. 6. Refrigerate, covered for at least 1 hour. 7. Serve with a garnishing of 2 tbsp of the sunflower seeds.

68

Garbanzo Broccoli Salad

Maria's

Bean Salad

Prep Time: 15 mins Total Time: 30 mins Servings per Recipe: 4 Calories 619 kcal Fat 31.7 g Carbohydrates 52.8g Protein 36.4 g Cholesterol 98 mg Sodium 1497 mg

Ingredients 1 tbsp vegetable oil 1 small white onion, diced 1 lb. ground turkey 1 (1 oz.) package taco seasoning mix 1 head lettuce, chopped 1 (15 oz.) can corn, drained 1 (14 oz.) can black beans, drained 1 avocado - peeled, pitted, and diced

4 green onions, chopped (optional) 1/3 C. shredded Cheddar cheese 1/4 C. spicy ranch-style salad dressing

Directions 1. 2. 3. 4. 5. 6.

In a skillet, heat oil on medium heat and sauté the onion for about 5 minutes. With your hands, break ground turkey into small chunks. Add the turkey into the skillet and cook for about 2-3 minutes. Add the taco seasoning and cook for about 5-7 minutes. Remove from the heat and keep aside to cool slightly. In the bottom of a large salad bowl, place the lettuce and top with the turkey mixture, followed by the corn, black beans, avocado, green onions, Cheddar cheese and spicy ranch dressing.

Maria's Bean Salad

69

ENJOY THE RECIPES?

KEEP ON COOKING

WITH 6 MORE FREE COOKBOOKS!

Visit our website and simply enter your email address to join the club and receive your 6 cookbooks. http://booksumo.com/magnet https://www.instagram.com/booksumopress/ https://www.facebook.com/booksumo/