Refreshing 4 Bean Salad Recipe
When I want a dish that’s both vibrant and nutritious, this 4 Bean Salad is my top pick. It’s a simple yet flavorful side dish that’s perfect for picnics, potlucks, or just as a healthy snack. The combination of green beans, yellow wax beans, kidney beans, cannellini beans, and corn creates a beautiful medley of colors and textures, all brought together with a tangy-sweet dressing. It’s a dish that’s easy to prepare and even easier to enjoy, making it a favorite in my kitchen.
Did You Know?
Bean salads have been a staple in American cuisine since the early 20th century, especially during outdoor gatherings like barbecues. What I love about this salad is its versatility—you can mix and match different beans and vegetables based on what you have on hand. Beans are not only a great source of plant-based protein but also packed with fiber, making this salad as nutritious as it is delicious. It’s one of those dishes that feels both satisfying and light, perfect for any occasion.
Yield: Serves 8
Ingredients:
- 1 can (15 oz) green beans, drained
- 1 can (15 oz) yellow wax beans, drained
- 1 can (15 oz) kidney beans, drained and rinsed
- 1 can (15 oz) cannellini beans, drained and rinsed
- 1 can (15 oz) corn, drained and rinsed
- 1 small red onion, thinly sliced
- 1/2 cup red bell pepper, finely chopped
- 1/2 cup celery, finely chopped
Dressing:
- 1/2 cup apple cider vinegar
- 1/4 cup granulated sugar
- 1/4 cup vegetable oil
- 1 teaspoon salt
- 1/2 teaspoon black pepper
Instructions:
Combine Beans:
Personal Tip: I like to use a variety of beans not just for their color, but for the different textures they bring to the salad. Make sure to rinse the beans well to remove any excess sodium from the canning liquid.
In a large bowl, combine the green beans, yellow wax beans, kidney beans, cannellini beans, corn, red onion, red bell pepper, and celery.
Prepare Dressing:
Personal Tip: The dressing is the star of this salad. Adjust the sweetness and acidity to your liking by tweaking the sugar and vinegar ratios.
In a separate bowl, whisk together the apple cider vinegar, sugar, vegetable oil, salt, and black pepper until the sugar is dissolved.
Mix Salad:
Personal Tip: Pour the dressing over the salad while it’s still warm to help the beans absorb more of the flavors.
Pour the dressing over the bean mixture and toss to coat evenly.
Marinate:
Personal Tip: For the best flavor, let the salad marinate in the refrigerator overnight. The longer it sits, the better it tastes!
Cover and refrigerate for at least 4 hours or overnight, stirring occasionally to ensure the flavors meld.
Serve:
Personal Tip: Give the salad a final stir before serving chilled. It’s perfect alongside grilled meats or as a stand-alone dish.
Nutritional Information (Per Serving):
Calories: 150, Protein: 5g, Carbohydrates: 25g, Fiber: 6g, Net Carbohydrates: 19g, Fat: 4g, Saturated Fat: 0.5g, Cholesterol: 0mg, Sodium: 300mg, Sugars: 8g, Glycemic Index: Medium
Kitchen Tips, Great Ideas, How to Save Money
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Bean Variations: Experiment with different types of beans like chickpeas, black beans, or lima beans for added variety and nutrition.
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Fresh Ingredients: If you prefer, use fresh green beans and yellow wax beans. Blanch them in boiling water for 3-4 minutes, then cool in an ice bath before using.
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Sweetness Adjustment: Adjust the sweetness of the dressing by adding more or less sugar to suit your taste.
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Oil Alternatives: Olive oil or avocado oil can be used instead of vegetable oil for a healthier option.
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Herb Enhancements: Fresh herbs like parsley, cilantro, or dill can be added for extra flavor.
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Storing Leftovers: Store any leftovers in an airtight container in the refrigerator for up to 3 days. The flavors will continue to meld and improve over time.
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Serving Suggestions: Serve this bean salad as a side dish with grilled meats, burgers, or sandwiches. It also pairs well with a variety of main courses.
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Reducing Sodium: Use low-sodium canned beans and corn to control the salt content of the dish.
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Flavor Enhancements: Add a splash of lemon juice or lime juice to the dressing for a zesty twist.
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Cost-Saving Tips: Buy canned beans and corn in bulk when they are on sale. Using store-brand ingredients can also help reduce costs without sacrificing quality.
Let's Learn About These Canned Beans: Green, Yellow Wax, Kidney, and Cannellini
Canned beans are a versatile and convenient pantry staple, providing an easy way to add nutrients to your meals. Let’s explore the different types:
Green Beans: These are commonly found canned and are an excellent source of fiber and vitamin C. They retain their crunch when minimally processed. Canned green beans may have added salt or preservatives, so rinsing before use is a good idea to reduce sodium.
Yellow Wax Beans: Similar in taste and texture to green beans, yellow wax beans are less commonly found but offer the same nutritional benefits. They are low in calories, rich in fiber, and a great addition to salads or casseroles. Like green beans, opt for low-sodium varieties.
Kidney Beans: A favorite for chili and hearty soups, canned kidney beans are packed with protein, fiber, and iron. They have a slightly firm texture and rich flavor. Be mindful to rinse canned kidney beans to reduce excess sodium and any potential residual starch.
Cannellini Beans: Known for their creamy texture, cannellini beans are great in Italian dishes like soups and salads. They are also an excellent source of protein and fiber. Canned cannellini beans are ready to use, but rinsing them can help eliminate extra sodium.
What to Watch For on Labels: When buying canned beans, always check for added sodium or preservatives. Opt for "low-sodium" or "no salt added" varieties whenever possible. Additionally, rinsing beans helps remove up to 40% of the sodium content. Look for BPA-free cans to avoid potential chemical exposure.
These canned beans offer great flavor, versatility, and nutrition, making them a perfect addition to your pantry!