Three Bean Salad
|Red kidney beans||1 Cup (16 tbs) (Cooked Or Canned)|
|White kidney beans||1 Cup (16 tbs) (Cooked Or Canned)|
|Chickpeas||1 Cup (16 tbs) (Cooked Or Canned)|
|Chopped onion/Scallions||3⁄4 Cup (12 tbs)|
|Chopped garlic||1⁄2 Teaspoon|
|Chopped parsley||2 Tablespoon|
|Green pepper||1 Small, seeded and chopped|
|Ground black pepper||To Taste|
|Wine vinegar||3 Tablespoon|
|Olive oil||1⁄2 Cup (8 tbs)|
If you plan to use canned cooked beans and chick peas, drain them of all their canning liquid, wash them thoroughly under cold running water, drain again and pat dry with paper towels.
If you plan to cook the beans yourself, follow the initial soaking directions for beans, and then cook them until tender.
One half cup of dry uncooked beans yields approximately 14/4 cups cooked.
In a large bowl, combine the chick peas, red kidney beans and white kidney beans, the chopped onion or scallions, garlic, parsley and the chopped green pepper if you plan to use it.
Add the salt, a few grindings of pepper and the wine vinegar.
Toss gently with a large spoon.
Pour in the olive oil and toss again.
Serving size: Complete recipe
Calories 2530 Calories from Fat 1077
% Daily Value*
Total Fat 123 g188.6%
Saturated Fat 16.6 g83%
Trans Fat 0 g
Cholesterol 0 mg
Sodium 2697.8 mg112.4%
Total Carbohydrates 277 g92.3%
Dietary Fiber 75.1 g300.2%
Sugars 32.4 g
Protein 92 g184.8%
Vitamin A 58.9% Vitamin C 211%
Calcium 54.5% Iron 165.8%
*Based on a 2000 Calorie diet