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 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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