Three Bean Salad Recipe Video
Ingredients
| Red bell pepper | 1⁄2 , mince | |
| Carrot | 1 , mince | |
| Yellow squash | 1⁄2 , mince | |
| Corn | 5 Ounce | |
| Canned black beans | 1 Can (10 oz) | |
| Canned kidney beans. | 1 Can (10 oz) | |
| Canned garbanzo beans | 1 Can (10 oz) | |
| Scallions | 1⁄2 Cup (8 tbs), chopped finely | |
| Red onion | 1⁄2 Cup (8 tbs), mince | |
| Fresh basil leaves | 2 Tablespoon, finely chopped | |
| Fresh oregano leaves | 2 Tablespoon, finely chopped | |
| Fresh parsely | 2 Tablespoon, finely chopped | |
| Red wine vinegar | 1⁄2 Cup (8 tbs) | |
| Olive oil | 3⁄4 Cup (12 tbs) | |
| Garlic | 3 Clove (15 gm), mince | |
| Lemon juice | 1⁄2 Large, juiced | |
| Salt | To Taste | |
| Pepper | To Taste |
Nutrition Facts
Serving size
Calories 361 Calories from Fat 188
% Daily Value*
Total Fat 22 g33.9%
Saturated Fat 2.9 g14.6%
Trans Fat 0 g
Cholesterol 0 mg
Sodium 442.2 mg18.4%
Total Carbohydrates 36 g12.1%
Dietary Fiber 7.7 g30.6%
Sugars 5.9 g
Protein 9 g17.5%
Vitamin A 43.3% Vitamin C 36.1%
Calcium 12.7% Iron 21.9%
*Based on a 2000 Calorie diet
Directions
1. Drain and rinse black beans and chickpeas.
MAKING
2. In a salad tossing bowl add beans, chickpeas, red peppers, corn, red onion, garlic, carrots, corn, red pepper, squash and scallions and mix well.
3. Then add sea salt, pepper, lime juice, fresh herbs (basil, oregano and parsley) and red wine vinegar and mix well.
SERVING
4. Serve with meats, fish or as desired.
Chef
