Are you looking for a healthy side dish loaded with fiber? Look no further. This three-bean salad is a delicious, and nutritious dish that might even get your children to eat their vegetables. Beans provide protein, carbohydrates, and lots of fiber without costing us too many calories. With the Senior Health Improvement and Nutrition Education (SHINE) program, we encourage participants to eat a rainbow of vegetables, and this recipe covers quite a few of those colors.
• 1 cup kidney beans, cooked
• 1 cup green beans (cut, canned or cooked)
• 2 cup yellow wax beans (canned or cooked)
• 1 green pepper (diced)
• 2/3 cup onion (thinly sliced)
• 2 garlic cloves (whole)
• ½ cup wine vinegar
• ¼ cup oil
• ¼ cup sugar
• ¼ teaspoon oregano
• 1 teaspoon salt
• ¼ teaspoon pepper
*If buying canned vegetables, look for “no salt added” or “reduced sodium” to cut back on sodium. If you do purchase regular canned vegetables, rinse them thoroughly before putting them into your meal to wash away excess sodium.
1. Mix beans, vegetables and garlic cloves in a large bowl.
2. Mix vinegar, oil, and sugar in a saucepan. Heat until sugar dissolves. Cool slightly.
3. Stir seasonings into vinegar mixture. Pour over vegetables. Toss lightly. Chill overnight.
4. Remove garlic before serving.
Total Fat: 9g
-Saturated Fat: 1g
-Monounsaturated Fat: 4g
-Polyunsaturated Fat: 4g
Total Carbohydrate: 23g
-Dietary Fiber: 5g
-Total Sugars: 12g
-Added Sugars: 8g