Four Bean Salad by Richard Berlin
Calories 203 (14% from fat)
Fat 3 gram
Saturated Fat 0.5 gram
Trans Fat 0 gram
Cholesterol 0 mg.
Sodium 312 mg.
Carb 36 gram
Fiber 11 gram
Sugar 6.5 gram
Sugar Alcohol 0 gram
Protein 10 gram
2 cups red onion, finely chopped
2 large jalapenos, seeds removed and diced
3/4 cup seasoned rice vinegar dressing, DIVIDED into 1/2 a cup and 1/4 cup
1 can low-sodium chickpeas (garbanzos) (15.5 oz. can), drained and rinsed
1 can reduced sodium red kidney beans (16 oz. can), drained and rinsed
1 can reduced sodium black beans (15 oz. can), drained and rinsed
1 can (15.5 oz.) reduced sodium white kidney beans, drained and rinsed
(We used Bush's Best Reduced Sodium White Kidney Beans - also called Cannellini Beans.)
1/2 cup of scallions (green and white parts, halfway up stems), chopped
2 large bell peppers (1 red and 1 green), chopped
1 cup of flat parsley, finely chopped
1 cup of cilantro, finely chopped
2 Tbsp. dark sesame oil
1 Tbsp. hot sauce
(We used Marie Sharpe's Habanero Pepper Sauce.)
1/4 tsp. salt
1/2 tsp. black pepper, ground
1 Tbsp. smoked paprika
One of our friends, Mr. Richard Berlin, submitted this recipe, and it was hands down one of the best 4-bean salads we've ever tried. Letting the onions marinate for a few hours and the choice of hot sauce were two of the reasons it came out so well.
We did try this recipe with dried beans, but the taste and nutritional difference between dried and canned were so small that all the extra effort didn't make sense. Just make sure to use the reduced-sodium canned options.
1. Chop up the red onion and jalapeno. Put them in a bowl and pour HALF A CUP of the seasoned rice vinegar on top. Mix together, cover and refrigerate for 12 hours (or overnight).
2. Drain all the beans, rinse and stir them together in a mixing bowl.
3. Fold in the scallions, bell peppers, parsley and cilantro into the bowl of beans.
4. Mix in the sesame oil, hot sauce, salt, black pepper and paprika. Cover the beans and refrigerate.
5. After 12 hours (or overnight), fold in the two bowls together. Taste, and IF YOU WANT, you can add a little more dark sesame oil, paprika, hot sauce or rice vinegar, depending on what you like. Our panel only added the remaining 1/4 cup of rice vinegar to the mix.
6. Put each serving in an airtight container, and they will stay in the refrigerator for up to 3 days.
Yield: 10 Servings of 1 Cup Each