Triple bean salad with sweet corn
Discover the perfect summer dish with our Triple Bean Salad with Sweet Corn! This vibrant, nutritious salad combines sweet corn, chickpeas, kidney beans, and green beans for a hearty and refreshing meal. Ready in minutes, it’s perfect for picnics, potlucks, or a healthy side dish.
- 07 Jun 2024
- Cook time 0 min
- Prep time 10 min
- 2 Servings
- 4 Ingredients
{'text': "Are you looking for a vibrant and nutritious dish? This Triple Bean Salad with Sweet Corn is a perfect choice! Packed with a variety of beans and the sweet crunch of corn, this salad is quick to prepare and bursting with flavors. Ideal for a healthy lunch or a refreshing side at your next BBQ, it's a versatile recipe that can be enjoyed by everyone."}
Ingredients:
Instructions:
- Bring a large pot of water to a boil.
- Add a pinch of salt to the water.
- Add the green beans to the boiling water and cook for about 3-5 minutes, or until they are tender-crisp.
- Drain the green beans and transfer them to a bowl of ice water to stop the cooking process and preserve their bright green color. Let them sit for a few minutes, then drain well.
- In a large mixing bowl, combine the sweet corn, chickpeas, kidney beans, and blanched green beans.
- In a small bowl or a jar with a tight-fitting lid, combine the olive oil, red wine vinegar, lemon juice, Dijon mustard, minced garlic, salt, and pepper.
- Whisk together (or shake the jar) until the dressing is well combined and emulsified.
- Pour the dressing over the bean and corn mixture.
- Toss gently until all the ingredients are well coated with the dressing.
- Transfer the salad to a serving dish.
- Garnish with fresh herbs, if desired.
- The salad can be served immediately, but for better flavor, cover and refrigerate for at least 30 minutes to allow the flavors to meld.
- Store leftover salad in an airtight container in the refrigerator for up to 3 days.
Tips:
- Rinse and drain all canned beans and sweet corn thoroughly to remove excess sodium and preservatives.
- Steam or blanch the green beans to maintain their bright color and crisp texture.
- Customize the salad by adding fresh herbs such as cilantro, parsley, or dill for added flavor.
- For a bit of tang, consider adding a vinaigrette made from olive oil, lemon juice, and Dijon mustard.
- Let the salad marinate in the refrigerator for at least an hour before serving to allow the flavors to meld together.
{'text': "This Triple Bean Salad with Sweet Corn is not just easy to make; it's also incredibly satisfying and nutritious. Perfect for meal preps or as a crowd-pleaser at your next gathering, this colorful salad combines the heartiness of beans with the sweetness of corn. Try it today and enjoy a delightful, wholesome dish!"}
| Nutrition Facts | |
|---|---|
| Serving Size | 700 grams |
| Energy | |
| Calories 550kcal | 22% |
| Protein | |
| Protein 33g | 22% |
| Carbohydrates | |
| Carbohydrates 100g | 28% |
| Fiber 30g | 75% |
| Sugar 18g | 17% |
| Fat | |
| Fat 7g | 8% |
| Saturated 0.93g | 3% |
| Cholesterol 0.00mg | - |
| Vitamins | |
| Vitamin A 77ug | 8% |
| Choline 150mg | 28% |
| Vitamin B1 0.57mg | 47% |
| Vitamin B2 0.44mg | 34% |
| Vitamin B3 3.87mg | 24% |
| Vitamin B6 1.55mg | 91% |
| Vitamin B9 400ug | 100% |
| Vitamin B12 0.00ug | 0% |
| Vitamin C 30mg | 32% |
| Vitamin E 1.37mg | 9% |
| Vitamin K 110ug | 88% |
| Minerals | |
| Calcium, Ca 220mg | 17% |
| Copper, Cu 0.90mg | 0% |
| Iron, Fe 9mg | 82% |
| Magnesium, Mg 200mg | 47% |
| Phosphorus, P 550mg | 44% |
| Potassium, K 1610mg | 47% |
| Selenium, Se 8ug | 15% |
| Sodium, Na 510mg | 34% |
| Zinc, Zn 4.12mg | 37% |
| Water | |
| Water 560g | - |
| * 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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