This recipe for a fairly low-fat, high fiber bean salad comes from
Vegetarian Times, August 1996, p. 37.
The traditional three-bean salad gets a serious makeover in this
inventive rendition. Artichoke hearts and balsamic vinegar offer a twist
to the dish.
15-oz can great Northern or other white beans, drained
15-oz can chickpeas (garbanzos), drained
15-oz can black-eyed peas, drained
14-oz can artichoke hearts, quartered (about 10 hearts)
4 scallions, chopped
2 large tomatoes, diced
3 to 4 cloves garlic, minced
3 Tbsp. olive oil
3 Tbsp. balsamic vinegar
1/4 cup chopped fresh parsley
2 tsp. dried oregano
1 tsp. ground black pepper
Combine all ingredients in mixing bowl; blend thoroughly. Chill for 1
hour before serving to allow flavors to mingle.
If desired, serve salad over bed of leaf lettuce. Makes 6 to 8 servings.
Per 1-cup serving: 330 calories; 15 grams protein; 9 grams total fat (1
gram sat. fat); 52 grams carbohydrate; 0 cholesterol; 449 mg sodium; 13
grams fiber. Vegan.
On the other hand, if you prefer an old family recipe full of fat and
sugar check out Three (or More) Bean Salad