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Special Diet Information

Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.

Lactose
This recipe is safe for those who are lactose intolerant.

Sodium
This is a low sodium recipe.

GERD / Acid Reflux
No specific GERD triggers.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten.

 

"If carrots got you drunk, rabbits would be messed-up."
-Mitch Hedberg, Comedian

The refrigerator light goes on...

Bean salads are perfect on hot summer days for meatless meals. There's so much to offer - flavor, texture, low in fat, high in fiber and full of flavor.

Your choice of veggies may be what's in the freezer (this is, after all, designed to be a pantry meal). Certainly, if you've other fresh veggies in the fridge, they'll do perfectly. For instance, this would be fantastic served stuffed in tomato halves.

Vinegars

For the most part I have specified what type of vinegar to use in a specific recipe.

Vinegar is almost always made from wine (or any alcoholic beverage) by fermenting the alcohol with acid, thereby producing bacteria. So, apple cider vinegar comes from just that and white vinegar comes from clear grain alcohol.

Most recipes call for white or red wine vinegar. Purchasing better quality vinegars is important to making your recipe great. Less expensive vinegars are produced in large vats, often in a day or two. More complex vinegars are made over time in much the same fashion as making wine, using oak casks and prolonged fermentation and aging.

You will see herbed vinegars on the market (like tarragon vinegar). These are simply vinegars that have been steeped with herbs or infused with other flavors.


 

Pantry Meals: Six Bean Salad



Servings = 6 | Serving size =1 1/2 cups

Cooking Time = 120 Minutes

This recipe can be multiplied by 2, 3.

This recipe also requires making Basic Six Bean Mixture

This recipe makes great leftovers.

2 1/2 cups Basic Six Bean Mixture
3 quarts water
1 lb package no salt added frozen mixed vegetables (do not use corn)
2 tsp olive oil
1 Tbsp white wine vinegar
1/2 tsp dried thyme
1 tsp dried tarragon
1 tsp dried marjoram
1 tsp sugar
1 tsp salt
fresh ground black pepper (to taste)
2 tsp coarse ground mustard

Place the 2 1/2 cups of bean mixture in a medium pot with the water and bring to a boil. Reduce the heat and simmer for 50 - 60 minutes until the kidney beans are soft but not mushy.

Drain the beans into a colander and rinse gently with cold water. Shake the beans well and then allow them to drain for about 5 minutes.

Place the beans in a large bowl with the mixed vegetables, olive oil, vinegar, thyme, tarragon, marjoram, sugar, salt, pepper and mustard. Blend well. Chill well before serving.

Nutrition Facts

Serving size = 1 1/2 cup

Servings = 6

.

Amount Per Serving

Calories 349 Calories from Fat 49
  % Daily Value
Total Fat 6g 9%
    Saturated Fat 1g 4%
    Monounsaturated Fat 3g  
    Trans Fat 0g  
Cholesterol 0mg 0%
Sodium 443mg 18%
Total Carbohydrates 56g 19%
    Dietary Fiber 20g 79%
    Sugars 5g  
Protein 20g  
Vitamin A 65% Vitamin C 65%
Calcium 11% Iron 29%
Vitamin K 28 mcg Potassium 1080 mg
Magnesium 132 mg