Lee Stein's four beans and a corn salad
Nutritional Info
- Servings Per Recipe: 12
- Amount Per Serving
- Calories: 181.5
- Total Fat: 5.4 g
- Cholesterol: 0.0 mg
- Sodium: 437.1 mg
- Total Carbs: 28.5 g
- Dietary Fiber: 7.4 g
- Protein: 6.4 g
View full nutritional breakdown of Lee Stein's four beans and a corn salad calories by ingredient
Introduction
The original inspiration for this is three bean salad. The onions and corn adds a touch of tanginess and sweetness. Corn also provides complementary amino acids to make a more complete protein needed by people.There is less oil in this recipe than commercial products of a similar nature, reducing the calories per serving (one cup) by about 30-40 calories. Many people just mix the vinegar and oil together and shake in a container. We recommend adding the vinegar solution first to coat the ingredients and then the oil to seal it all in.
This recipe keeps well in the refrigerator and we use this as a nutritious substitute for chips with a sandwich or vegetable serving with a regular meal. We like it so much, that we frequently eat it alone as a meal or a snack.
This is a large recipe for a single person. Perhaps you can have several over for a salad making party and share.
The original inspiration for this is three bean salad. The onions and corn adds a touch of tanginess and sweetness. Corn also provides complementary amino acids to make a more complete protein needed by people.
There is less oil in this recipe than commercial products of a similar nature, reducing the calories per serving (one cup) by about 30-40 calories. Many people just mix the vinegar and oil together and shake in a container. We recommend adding the vinegar solution first to coat the ingredients and then the oil to seal it all in.
This recipe keeps well in the refrigerator and we use this as a nutritious substitute for chips with a sandwich or vegetable serving with a regular meal. We like it so much, that we frequently eat it alone as a meal or a snack.
This is a large recipe for a single person. Perhaps you can have several over for a salad making party and share.
Number of Servings: 12
Ingredients
-
Can refers to the standard size ~15.5 oz
Cut Green Beans, 2 cans
Black Beans, 1 can
Chickpeas (garbanzo beans), 1/2 can
Beans, red kidney, 1 can
Yellow Sweet Corn, 1 can
Vidalia Onions, raw, 1 cup, chopped
Canola Oil, 1/4 cup
Granulated Sugar, 1 Tbl
Salt, as desired
Pepper, black, as desired
Directions
1. Assemble ingredients, a large mixing bowl, a small bowl or jar, a measuring cup, a knife, and a wooden or plastic spoon
2. Chop Vidalia onion into cubes and put in large mixing bowl.
3. For canned items drain liquid from each can and then pour remaining vegetables into mixing bowl.
4. Mix sugar, and vinegar in a small bowl or container stirring or shaking until sugar is disolved,
5. Pour vinegar-sugar mixture over vegetables in large mixing bowl. Stir with mixing spoon until vinegar solution has thoroughly covered all vegetables.
5. Measure and pour oil into the large mixing bowl over the vegetables.
6. Stir all ingredients together until oil has thoroughly coated the ingredients.
7. Put in refrigerator. Best if it sits in refrigerator for several hours before serving.
8. When served, salt or pepper may be added as desired by personal taste.
Number of Servings: 12
Recipe submitted by SparkPeople user WEMERSON.
2. Chop Vidalia onion into cubes and put in large mixing bowl.
3. For canned items drain liquid from each can and then pour remaining vegetables into mixing bowl.
4. Mix sugar, and vinegar in a small bowl or container stirring or shaking until sugar is disolved,
5. Pour vinegar-sugar mixture over vegetables in large mixing bowl. Stir with mixing spoon until vinegar solution has thoroughly covered all vegetables.
5. Measure and pour oil into the large mixing bowl over the vegetables.
6. Stir all ingredients together until oil has thoroughly coated the ingredients.
7. Put in refrigerator. Best if it sits in refrigerator for several hours before serving.
8. When served, salt or pepper may be added as desired by personal taste.
Number of Servings: 12
Recipe submitted by SparkPeople user WEMERSON.