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Nutritional Info
  • Servings Per Recipe: 14
  • Amount Per Serving
  • Calories: 147.0
  • Total Fat: 5.6 g
  • Cholesterol: 0.0 mg
  • Sodium: 320.2 mg
  • Total Carbs: 19.6 g
  • Dietary Fiber: 5.3 g
  • Protein: 5.7 g

View full nutritional breakdown of Maryland Summer Bean Salad calories by ingredient
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Maryland Summer Bean Salad

Submitted by: CVEEKS

Introduction

A great pot luck dish with a LOT of Old Bay for that great Maryland summer flavor. A great pot luck dish with a LOT of Old Bay for that great Maryland summer flavor.
Number of Servings: 14

Ingredients

    Dressing:
    1/4 cup cider vinegar
    1 Tbsp dijon mustard
    1-2 tsp maple syrup (the real stuff, honey or agave if you don't have it)
    1/3 cup canola oil
    Approx 1 tsp Salt
    Approx 1 tsp Pepper
    Approx 1/2 Tbsp Dried Parsley
    1-3 Tbsp Old Bay (or other type of crab/seafood seasoning)

    Salad:
    -One can (14-15 oz) each, drained and rinsed: black beans, small white beans, kidney beans, and yellow corn
    -One bell pepper (your choice on color)
    -Small onion (your choice on type)
    -Old Bay and Pepper

Directions

To make the dressing:

In a small mixing bowl, whisk the dijon mustard, 1 tsp maple syrup, and vinegar together well. While still whisking briskly, add the canola oil in a slow, steady stream. Keep whisking the entire time you're adding the oil, and then a bit more after, you are creating an emulsion, it's necessary. Give it a taste, if it's too tangy/tart for you, add more syrup to cut the tang. Add in the spices to taste, the measurements given are rough suggestions.

The salad:
Dice the onions and peppers and put in a large mixing bowl. Add the beans and corn. Stir. Liberally sprinkle the salad with black pepper and Old Bay. Pour the finished dressing over the mix, and combine well. It's best to let it chill before serving to allow the flavors to meld, but it's more than ready to eat now! Enjoy!

Number of Servings: 14

Recipe submitted by SparkPeople user CVEEKS.






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