Rawesome 4-bean salad

Post image for Rawesome 4-bean salad

in posts,Raw Food

This salad is like a zesty 3-bean salad but with 4 types of beans, as well as corn, peas and red onion. The dressing is tangy and mildly spicy due to the garlic, mustard and cumin. A colorful salad perfect for all P’s: potlucks, parties or picnics!
Salad ingredients:
  • 3 cups cooked green beans (or 2 15-oz. cans, drained and rinsed)
  • 1½ cups cooked black beans, rinsed/drained (or 1 15-oz. can)
  • 1½ cups cooked kidney beans, rinsed/drained (or 1 15-oz. can)
  • 1½ cups cooked garbanzo beans, rinsed/drained (or 1 15-oz. can)
  • 1½ cups cooked green peas
  • 1½ cups cooked or raw corn kernels
  • 1 cup chopped red onion (½ of a medium onion)
  • 1 medium tomato, chopped
  • 1/3 cup apple cider vinegar
  • 2 tablespoons mustard
  • 1 teaspoon minced garlic (2 medium cloves)
  • 1½ teaspoons ground cumin
1. Combine salad ingredients in a bowl.
2. In a blender, blend dressing ingredients. Pour over the bowl of salad ingredients and stir well. Best if chilled at least 1 hour before serving (stir again just before serving). Serve as is or on top of a bed of lettuce or spinach leaves. If desired, garnish with some chopped onion or tomato.
Preparation: 25 minutes
Cooking: 0 minutes
serves: 6 to 8 (makes 8 cups salad; about 1 cup dressing)
Fresh, frozen or canned? This recipe is very versatile in that you can use fresh, frozen or canned beans, corn and peas. I usually buy the green beans fresh if I can find them; cook the remaining beans at home in my pressure cooker (home cooked beans are so delicious), and use frozen corn and peas (unless corn is in season, then I use fresh).
Variations: Feel free to add in some chopped fresh herbs (cilantro, basil, parsley), and to use white, yellow or green onion if you don’t have red. For a little added sweetness, add in a quarter cup of fresh orange juice. For added spiciness, add in some chili powder, cayenne pepper, or red pepper flakes.
Cathy Fisher is a cooking instructor at True North Health Center and the McDougall Program in Santa Rosa, CA. Her website StraightUpFood.com provides free recipes and information on eating a health-promoting, plant-based diet free of salt, oil and sugar. https://www.pinterest.com/straightu…https://twitter.com/StraightUpFoodhttps://www.instagram.com/straightu…

If you like what you see, we would really appreciate your honest rating on iTunes; tap this link to do it: https://itunes.apple.com/us/app/healthy-juicing-magazine/id569295045?ls=1&mt=8

Previous post:

Next post: