Legumes are having their moment in trendiness. They provide protein, fibre, nutrients and are low in fat. I have been adding them to soups that typically don’t include them – try adding black beans to chicken noodle soup to make it even more nutritious. Or toss them into salads.
Once in a while, I make this Bean and Corn Salad for a change from green salad in winter months. It will keep in the fridge for a week and it is ready to serve. You can substitute any kind of legumes or vegetables and come up with a different salad each time. Chickpeas, black beans and pinto beans all work well.
Cooking beans from raw will provide you with more nutrition than opening a can of beans. I know, it is time consuming! But really, you can put them on to cook and do other chores. Give them a stir now and then and don’t let them go dry. If you do use canned beans, be sure to rinse them very well before using to get rid of the starch.
Bean and Corn Salad
1 – 840ml kidney beans, rinsed and drained
1 – 398ml cut yellow beans, drained
1 – 398ml cut green beans, drained
1 – 400ml whole kernel corn, drained
2 celery ribs, thinly sliced
1 medium green pepper, chopped
1/2 cup red sweet pepper, chopped
1/2 cup green onion, sliced
3/4 cup white sugar
1 cup vinegar
2 Tbsp. olive or canola oil
1/2 tsp. dry mustard
1/4 tsp. salt
Freshly ground black pepper
Assemble first eight ingredients in a large bowl.
In another bowl, mix dressing ingredients.
Pour dressing over beans and mix gently.
Refrigerate overnight. Stir if you think of it to keep beans coated in dressing.
Drain liquid before serving or take out small portions with a slotted spoon.