Five bean salad
In this Article
Bean salad is an old fashioned type of refrigerator salad. Lately, I’ve been doing a lot of nostalgic cooking, so, it was time to add this salad to my recipe archives. The flavor of the brine has a sweet and sour edge and we enjoy a bit of heat by adding red pepper flakes. It’s a perfect salad for making in advance and it gets even better the longer it sits.
| Serves | Preparation Time | Cooking Time |
| 24 People | 5 Minutes | 8 Minutes |
Ingredients
- 2 cups (or 15 onz. can) canned black beans
- 2 cups (or 15 onz. can) canned pinto beans
- 2 cups (or 15 onz. can) canned garbanzo beans (chickpeas)
- 2 cups (or 15 onz. can) canned red kidney beans
- 2 cups (or 15 onz. can) canned white beans
- 1 cup sweet corn (unsalted)
- ½ cup chopped green bell pepper
- 1/2 cup chopped red bell pepper
- ½ cup chopped onion
- 3 tbsp (tablespoons) extra virgin olive oil (or to taste)
- 3 tbsp red wine vinegar (or to taste)
- 1 tsp (teaspoon) salt (or to taste)
- 1 tsp black pepper (or to taste)
Method
Step 1
Open all cans, put all canned content in a strainer, and drain.
Step 2
Put all ingredients in a medium bowl and mix.
Step 3
Put bowl in refrigerator until cool.
Step 4
Serve as a side dish or as a dip with chips or have with a bowl of soup
Nutritional Information
Servings Per Recipe: 24
Serving Size: 1 serving (½ cup)
Amount Per Serving
| Calories | 125.7 | Total Fat | 2.4 g |
| Saturated Fat | 0.4 g | Polyunsaturated Fat | 0.5 g |
| Monounsaturated Fat | 1.4 g | Cholesterol | 0.0 mg |
| Sodium | 268.3 mg | Potassium | 324.3 mg |
| Total Carbohydrate | 20.9 g | Dietary Fiber | 5.8 g |
| Sugars | 0.3 g | Protein | 6.2 g |
| Vitamin A | 1.0 % | Vitamin B | 12 0.0 % |
| Vitamin C | 12.5 % | Vitamin D | 0.0 % |
| Vitamin E | 0.5 % | Calcium | 3.9 % |
| Copper | 9.3 % | Folate | 21.4 % |
| Iron | 10.7 % | Magnesium | 10.5 % |
| Manganese | 22.1 % | Niacin | 2.0 % |
| Pantothenic | Acid 2.6 % | Phosphorus | 10.4 % |
| Riboflavin | 3.7 % | Selenium | 3.3 % |
| Thiamin | 7.5 % | Zinc | 6.0 % |
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Tip:
- If you do not want to use canned ingredients, you can wash and soak the beans overnight and cook in a pressure cooker with salt for 4 whistles before using.
- You can also allow the beans to sprout and eat them raw by mixing with other raw ingredients. sprouting will add on the vitamin B and C content of the beans.
