Recipe – Nina’s Bean Salad

This recipe has been floating around in our family recipe box for an unknown number of years. This was a friend’s take on the classic relish style bean salad. The nice thing about the recipe it that is is fast and easy to make and uses common ingredients which most of have in our kitchen and pantry. This bean salad works great as a weeknight side dish. Especially, on hot days since no cooking is required.

This recipe is also very flexible and can be easily supplemented with other ingredients:

• Canned or fresh corn
• Fresh diced cucumber, or zucchini (or other summer squash)
• Fresh herbs (in moderation): cilantro, chives or green onions

Advantages of A bean salad

Making a bean salad offers several advantages, both nutritionally and practically:

1. Nutritional Benefits:
   • High in Protein: Beans are an excellent source of plant-based protein, making them ideal for vegetarians, vegans, and those looking to reduce meat consumption.
   • Rich in Fiber: High fiber content in beans aids in digestion and can help regulate blood sugar levels.
   • Vitamins and Minerals: Beans are loaded with essential nutrients like iron, magnesium, folate, and potassium.
   • Low in Fat: Bean salads are typically low in fat, especially if made with a light dressing, making them a heart-healthy choice.
2. Versatility:
   • Variety of Beans: There are many types of beans (black beans, kidney beans, chickpeas, etc.), each offering a unique flavor and texture.
   • Flexible Ingredients: Bean salads can be easily customized with a variety of vegetables, herbs, and dressings to suit different tastes.
3. Convenience and Cost-Effectiveness:
   • Easy to Prepare: Bean salads are simple to make and don’t require cooking skills.
   • Long Shelf Life: Canned or dried beans have a long shelf life, making them a convenient pantry staple.
   • Cost-Effective: Beans are generally inexpensive, especially compared to meat, making them a budget-friendly protein source.
4. Dietary Adaptability:
   • Suitable for Many Diets: Bean salads can be adapted for various dietary needs, including gluten-free, vegan, and low-calorie diets.
   • Filling and Satisfying: The high protein and fiber content can help keep you full and satisfied, which is beneficial for weight management.
5. Environmental Benefits:
   • Sustainable Protein Source: Beans have a lower environmental impact than animal protein sources, making them a more sustainable dietary choice.

Bean salads are not only a healthy and delicious option but also align with a variety of lifestyle and dietary preferences, making them a versatile choice for meals.

Bean Salad Ingredients

• 1 can cut green beans (14.5 oz / 411g)
• 1 can red kidney beans (15.25 oz / 432g)
• 1 can wax beans (14.5 oz / 411g)
• 1 small green pepper (1/2 cup diced)
• 1 small onion (1/2 cup diced)
• 1 can garbanzo beans (chickpeas) (15.5 oz / 439g)
• 3/4 cup sugar or your favorite sweetener equivalent
• 1 teaspoon of salt (Optional)
• 1/2 teaspoon of black pepper (Optional)
• 1/3 cup vinegar

Bean Salad Directions

• Open, drain and rinse all canned beans and allow to drip dry a couple of minutes in a strainer.
• Wash, clean and dice green pepper into small even pieces
• Peel and dice onion into small even pieces
• Combine ingredients n a large bowl and mix thoroughly

Cook’s Notes:

• I usually skip the salt because canned beans are already high in sodium and, therefore, no additional salt is necessary.
• I am not much of an onion lover, so, I normally only use half the quantity of onion called for in the recipe. I use only about a 1/4 cup of onion.
• This salad can be chilled, covered, in the refrigerator until meal time.
• I generally, use apple cider vinegar for the additional and milder flavor, but white vinegar works fine.