Fresh and flavorful four bean salad
Discover a fresh and flavorful four bean salad that's perfect for any meal. Made with green beans, black beans, edamame, vibrant bell peppers, and accented with parsley, vinegar, and a blend of spices, this healthy salad is quick, easy, and delicious. Perfect for picnics, potlucks, or as a side dish. Ready in minutes!
- 30 May 2024
- Cook time 0 min
- Prep time 10 min
- 12 Servings
- 15 Ingredients
This fresh and flavorful four bean salad is a nutritious and vibrant dish perfect for any meal. Combining green beans, black beans, edamame, and colorful peppers, it's dressed with a simple yet delicious vinaigrette. Not only is it easy to make, but it’s also packed with protein and fiber, making it a healthy choice for your family.
Ingredients:
Instructions:
- Start by washing the green beans. Trim the ends and chop into 1-inch pieces.
- If using canned black beans and kidney beans, rinse and drain them well.
- Bring a pot of water to a boil, add a pinch of salt, and then add the green beans. Cook for about 2-3 minutes until they are tender yet crisp.
- In the same pot or in a separate one, add the edamame and cook for 3-4 minutes. Drain both vegetables and plunge them into ice water to stop the cooking process. Drain again and set aside.
- Dice the red and green peppers finely.
- Finely chop the onion and fresh parsley.
- In a large mixing bowl, combine the cooked green beans, drained kidney beans, black beans, cooked edamame, diced red and green peppers, and chopped onion.
- Add the fresh parsley to the bowl.
- In a small bowl, whisk together the vinegar, mustard, garlic powder, dried thyme, salt, and black pepper.
- Gradually whisk in the olive oil until the dressing is well emulsified.
- Pour the dressing over the bean and vegetable mixture.
- Toss everything together until all the ingredients are well coated with the dressing.
- Cover the salad and refrigerate for at least 1 hour to allow the flavors to meld.
- Serve chilled or at room temperature as a refreshing side dish.
Tips:
- To make sure the green beans are perfectly cooked, blanch them in boiling water for 2-3 minutes, then transfer them to ice-cold water to stop the cooking process.
- If you prefer a stronger flavor, let the salad sit in the fridge for a few hours before serving to allow the flavors to meld together.
- Feel free to add extra herbs or spices to customize the salad according to your taste. Fresh basil or cilantro can add a fresh twist.
- If you want to add some extra crunch, consider mixing in some chopped nuts or seeds just before serving.
There you have it, a delicious and nutrient-packed four bean salad that’s as pleasing to the eye as it is to the palate. Adjust the seasoning as per your taste and enjoy this salad as a side dish or even as a light main course. It’s a fantastic way to get a variety of flavors and textures in a single, easy-to-make dish.
| Nutrition Facts | |
|---|---|
| Serving Size | 70 grams |
| Energy | |
| Calories 40kcal | 2% |
| Protein | |
| Protein 2.94g | 2% |
| Carbohydrates | |
| Carbohydrates 6g | 2% |
| Fiber 2.50g | 7% |
| Sugar 1.43g | 1% |
| Fat | |
| Fat 10g | 12% |
| Saturated 1.37g | 5% |
| Cholesterol 0.00mg | - |
| Vitamins | |
| Vitamin A 22ug | 2% |
| Choline 15mg | 3% |
| Vitamin B1 0.07mg | 6% |
| Vitamin B2 0.06mg | 5% |
| Vitamin B3 0.43mg | 3% |
| Vitamin B6 0.08mg | 5% |
| Vitamin B9 60ug | 15% |
| Vitamin B12 0.00ug | 0% |
| Vitamin C 14mg | 16% |
| Vitamin E 0.35mg | 2% |
| Vitamin K 36ug | 29% |
| Minerals | |
| Calcium, Ca 27mg | 2% |
| Copper, Cu 0.09mg | 0% |
| Iron, Fe 1.04mg | 9% |
| Magnesium, Mg 20mg | 5% |
| Phosphorus, P 50mg | 4% |
| Potassium, K 170mg | 5% |
| Selenium, Se 0.59ug | 1% |
| Sodium, Na 40mg | 3% |
| Zinc, Zn 0.35mg | 3% |
| Water | |
| Water 55g | - |
| * Percent Daily Values are based on a 2500 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
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