Five bean salad

five bean salad recipe
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.