Wednesday, July 17, 2013

4 Bean Salad, GF Recipe, Soluble Fiber

4 Bean Salad
Gluten-free recipe

So here's yet another embarrassingly simple recipe, but delicious and healthful, so a must-include. This 4 bean salad recipe is simply the following:

4 Bean Salad Recipe - Gluten Free:

1 can dark red kidney beans, rinsed and drained
1 can black beans, rinsed and drained
1 can chick peas, rinsed and drained
1 can green beans, rinsed and drained
1/3 c. chopped red onion
1/3 c. Newman's Own Olive Oil & Vinegar Dressing (gluten free)
a sprinkle of cayenne
a little sea salt if you like

Stir. Cover, refrigerate. Marinate several hours, at least overnight. If you serve this before it has a chance to marinate, it just tastes like beans. If it's marinating during the day, stir it every few hours to make sure the marinade is mixed throughout.  I like to mix mine in a big ziploc baggie and store in the refrigerator overnight or a day.

Black beans, red beans, kidney beans, chick peas - all contain great amounts of soluble fiber. You can use any of those. I put the green beans in because I had them and because it makes a nice addition.

About soluble fiber:

Here's an interesting article that quotes Karen Hurd, a Wisconsin-based nutritionist, with the information you need about the WHY of soluble fiber.

 A sprinkle of peanuts for a little crunch


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Susie said...

I copied your recipe. I think I'll give it a try. My Teddy would like it with the peanuts. xoxo,Susie

Terri D said...

I love bean salads. They are filling and so good for you. I'll have to look for that dressing, since I've not used it before. Probably any Italian style dressing would work. Yum! Thanks.

Unknown said...

I'm not a huge bean salad fan, but this one could make me change my mind on that.... :)

Diane said...

Sounds good! Thanks for the blog visit too!

Cherry's Prairie Primitives said...

I wanted to try something new and what a perfect day, you posted a recipe!! I can't wait to try it!!

Sandra said...

i love this kind of salad and this one is really easy to do... my mouth is watering.. i am going to make this next week.... healthy and delish

Parsley said...

That actually looks really good!

SImple and Serene Living said...

This sounds delicious. Pinning :)

Ruth Kelly said...

That is one of my favorite salads, for sure. I made some just three days ago.

tlcukjourney said...

Now THAT is my kind of food! Love bean salads, and so good for you, I also just read that garbanzo beans are some of the highest in protein so a must to get refined sugars out of my life!
I might just try this tonight, thanks Judy!

Denise said...

sounds good.

Carla from The River said...

Yum, perfect for a warm day...a nice cool bean salad. :-)

NanaDiana said...

I am going to have to try this for my hubby. His grandmother used to make a 4 bean salad and he always raves about it. Thanks! xo Diana

Cheryl @ TFD said...

This looks yummy! I haven't tried Newman's Own Olive Oil & Vinegar dressing. I'll have to try it. And this recipe, too! Thanks for sharing.

Chatty Crone said...

I am going to pin this - for sure. I can see your salt and pepper on it. sandie

Judy S. said...

Sounds yummy and slightly different from my recipe.

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