Maryland Summer Bean Salad
- Minutes to Cook:
- Number of Servings: 14
Ingredients
Dressing:1/4 cup cider vinegar1 Tbsp dijon mustard1-2 tsp maple syrup (the real stuff, honey or agave if you don't have it)1/3 cup canola oilApprox 1 tsp Salt Approx 1 tsp Pepper Approx 1/2 Tbsp Dried Parsley1-3 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
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.
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.
Nutritional Info 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
Member Reviews