An all-around tasty salad any time of the year.

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  • Preparation Time

    15 minutes

  • Cooking Time

    None or up to 2 hours if cooking beans

  • Difficulty Rating

    1

  • Health Level

    5

  • Serves

    12
By woodchuck
Total Shares 0

Ingredients

    1. 1¼ cups / 220 g red kidney beans, cooked or canned/drained
    2. 1¼ cups / 160 g green (string) beans, cooked or canned/drained, coarsely sliced
    3. 1¼ cups / 160 g yellow (wax) beans, cooked or canned/drained, coarsely sliced
    4. 1¼ cups / 220 g baby lima beans or chickpeas (garbanzo beans), cooked or canned/drained
    5. 1 medium red/purple onion, finely chopped
    6. ⅔ cup / 160 ml vinegar (recommended: apple cider vinegar)
    7. ¼ cup / 50 g raw sugar or:
      • ½ tsp. / 1 g concentrated Stevia, monk fruit sweetener, or erythritol
    8. ¼ cup / 60 ml organic cold-pressed canola/rapeseed oil*
    9. 1 tsp. / 5 ml Worchestershire sauce, preferably without fructose syrup
    10. ½ Tbsp. / 1 g fresh oregano, chopped or:
      • 1 tsp. / 1 g dried
* Olive oil is not advisable for this recipe unless it is "extra-light"

Directions

  1. Drain beans well.
  2. Alternate layers of mixed beans with onions in an air-tight container.
  3. Mix all ingredients for the dressing and stir well.
  4. Pour dressing over bean mixture, close container lid firmly, and refrigerate for 24 hours for best results, turn container over approximately every 6-8 hours stirring contents before serving.
Refrigerate or freeze when not in use. Serving size: ½ cup / 120 ml Exchanges per Serving: ½ Carb, ¼ Protein, ¾ Fat, 1 Veg.

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Comments 10

    • Ossie-Sharon

      Hi, LongInParadise. If you use the personal version of the Menu Planner application (access it by clicking on the “My Food Choices” icon in the toolbar above your current menu), you will see some of our recipes in the “Recipes” subcategory of each major food group. For newer recipes that have not yet been added into the system, you can use them to substitute for the main ingredient in your meal. You can also match up the exchanges visible at the end of each recipe and when you click on “Exchange mode” in the toolbar above your menu. It doesn’t need to be a perfect match to work – using this recipe and your Monday menu as an example, a serving of this could be swapped in for your Snack #2; if you prefer to have it at lunch, a serving would take the place of 1¼ oz of salmon and 1 of your vegetable choices.

    • Ossie-Sharon

      Hi, Mommom, and welcome! Click on “Exchange mode” in the toolbar above your finished menu, and you will see the number of food groups allotted to you for each meal and day. The general nutritional value of these exchanges are as follows:
      1 carb exchange = 15 grams of carbohydrates + up to 3 grams of protein
      1 protein exchange = 7 grams of protein + up to 5 grams of fat
      1 fat exchange = 5 grams of fat
      1 fruit exchange = 15 grams of carbohydrates
      1 vegetable exchange = 5 grams of carbohydrates + up to 2 grams of protein
      1 sweet exchange = up to 15 grams of carbohydrates + up to 5 grams of fat
      1 free exchange = up to 5 grams of carbohydrates or up to 2 grams of protein or fat

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