The World's Healthiest Foods

Marinated Bean Salad

This is a healthy, fresh tasting bean salad that will give you an easy way to enjoy the many nutritional benefits of beans with little effort. The fresh herbs make it very flavorful, and it will keep in your refrigerator up to for 3-4 days. In fact, it actually gets better as it marinates. The lima beans and fresh herbs add a nice twist to the more traditional version.

Marinated Bean Salad Prep and Cook Time: 25 minutes

Ingredients:
2 cups fresh green beans cut into 1inch lengths
1 15 oz can lima beans, drained and rinsed
1 15oz can kidney beans, drained and rinsed
2 TBS minced onion
3 medium cloves garlic, pressed
1 large ripe fresh tomato, seeds and excess pulp removed, diced
2 TBS chopped fresh basil
1 TBS chopped fresh oregano
1 TBS chopped fresh parsley
3 TBS fresh lemon juice
2-3 TBS extra virgin olive oil
salt and cracked black pepper to taste
Directions:

  1. Bring lightly salted water to a boil. Cut green beans by cutting ends off a handful at once. This saves time. Cook green beans in lightly salted boiling water for just about 3-5 minutes, or until tender. Drain well in colander. Dry with paper towels so they don't dilute flavor with excess water.
  2. Drain and rinse canned beans. Let beans sit in colander for another couple of minutes to drain excess water.
  3. Mix all ingredients together. If you have the time, let it marinate for at least 15 minutes. It can keep in the refrigerator for a few days. Keep on hand for a quick meal.

    Serves 4

Healthy Cooking Tips: This salad is best if it has at least a couple hours to marinate. Make sure the beans are well drained, or your salad will taste flat and weak. Also, this salad is great with fresh herbs. Donít use dried herbs.
This page was updated on: 2003-07-31 22:49:21
© 2002 The George Mateljan Foundation