Four Bean Salad
Yield 2 quarts
Free of: gluten and top 8 allergens.
Perfect for potlucks, parties and busy weeks.
Ingredients
Vinaigrette
2 roma tomatoes, chopped (about 3/4 cup)
1/4 cup apple cider vinegar
2 tbsp fresh lemon juice
2 tbsp Dijon mustard
1 tbsp pure maple syrup or raw honey
1 tsp ground cumin
1 tsp minced garlic
Salad
3 cups precooked green beans, cut into 1-inch pieces (see recipe notes)
1 (15-ounce) can black beans, drained and rinsed
1 (15-ounce) can kidney beans, drained and rinsed
1 (15-ounce) can garbanzo beans, drained and rinsed
1 1/2 cups frozen peas, thawed
1/2 cup finely chopped red onion, soaked in ice water for 15 minutes, then drained (see recipe notes)
3 tbsp chopped parsley, optional
Instructions
- For the vinaigrette, place tomatoes, vinegar, lemon juice, mustard, maple syrup or honey, cumin, and garlic into a high-speed blender, and blend until smooth. Set aside in refrigerator.
- For the salad, place the green beans, black beans, kidney beans, garbanzo beans, peas, onions, and parsley into a large bowl. Pour the dressing over the beans and toss gently to coat.
Notes
- You can either steam or blanch the green beans. For blanching, bring a pot of water to a boil. Add green beans and simmer for 4-6 minutes, until crisp tender. Quickly remove beans from water and plunge into a bowl of ice water to stop the cooking process.
- Soaking chopped onions in ice water for at least 15 minutes mellows their flavor. The cold water keeps the onions super crunchy, while the sulfur compounds that give onion its pungent, harsh flavor will dissipate in the water.
We've adapted this classic four-bean salad from Cathy Fisher's blog, Straight up Food! Cathy creates recipes without salt, oil, sugar, animal foods, and very few processed foods. Her focus is on a diet that promotes excellent health.
Courses Soups & Salads
Recipe by Your Allergy Chefs at https://www.yourallergychefs.com/four-bean-salad/