Five Bean Picnic Salad

Vegetarian
Vegan
Gluten Free
Dairy Free
Very Healthy
Health score
100%
Five Bean Picnic Salad
45 min.
6
269kcal

Suggestions


Looking for a vibrant and nutritious addition to your next picnic or barbecue? Look no further than our Five Bean Picnic Salad! Bursting with flavors and packed with nutrients, this salad is a culinary delight that caters to everyone, whether you’re vegetarian, vegan, or simply looking for a gluten-free option. With a health score of 100, you can feel good about indulging in this delicious dish.

This colorful salad features a delightful mix of fresh green and yellow wax beans, along with hearty canned black-eyed peas, garbanzo beans, and kidney beans. The combination ensures a delightful texture and taste, making each bite as satisfying as the last. Enhanced with fresh scallions, sweet bell pepper, and fragrant herbs like parsley and marjoram, the salad is not only beautiful but also a feast for the senses.

The vibrant medley of beans not only provides a whopping 23.79% protein content but also comes loaded with essential nutrients, making it perfect for a light lunch or a hearty side dish. Plus, the salad can be customized with your choice of hot sauce for that extra kick!

In just 45 minutes, you can prepare this stunning Five Bean Picnic Salad, which serves six people. Bring it along to your gatherings, or enjoy it as a refreshing meal at home—either way, it’s a sure winner that will leave your taste buds dancing and your body feeling great!

Ingredients

  • servings pepper black freshly ground
  • 14 ounce blackeyed peas drained and rinsed canned
  • 14 ounce garbanzo beans drained and rinsed canned
  • 14 ounce kidney beans drained and rinsed canned
  • tablespoons parsley fresh chopped for garnish
  • 0.8 pound green beans trimmed halved
  • servings hot sauce 
  • servings kosher salt 
  • tablespoons oregano fresh chopped
  • bunch spring onion white thinly sliced
  •  bell pepper diced red yellow (or orange or )
  • 0.8 pound turtle beans yellow trimmed halved

Equipment

  • pot
  • colander

Directions

  1. Bring a large pot of water to a boil.
  2. Add a generous sprinklingof salt and the fresh beans, and cook until the beans are justtender, about 8 minutes.
  3. Drain the beans in a colander, andshock in ice water to stop the cooking process.
  4. Drain again andset aside.
  5. Place the fresh and canned beans, scallions, bell pepper,parsley, marjoram, and Champagne Vinaigrette in a largebowl, and toss to combine. Season the salad to taste with salt,pepper, and hot sauce.
  6. Reprinted with permission from Down Home with the Neelys by Patrick and Gina Neely, (C) 2009 Knopf

Nutrition Facts

Calories269kcal
Protein23.79%
Fat7.53%
Carbs68.68%

Properties

Glycemic Index
52.6
Glycemic Load
11.71
Inflammation Score
-10
Nutrition Score
27.813478428385%

Flavonoids

Apigenin
2.87mg
Luteolin
0.21mg
Kaempferol
0.41mg
Myricetin
0.49mg
Quercetin
6.54mg

Nutrients percent of daily need

Calories:268.54kcal
13.43%
Fat:2.36g
3.63%
Saturated Fat:0.34g
2.15%
Carbohydrates:48.5g
16.17%
Net Carbohydrates:32.72g
11.9%
Sugar:5.25g
5.83%
Cholesterol:0mg
0%
Sodium:393.72mg
17.12%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:16.8g
33.6%
Folate:333.21µg
83.3%
Manganese:1.42mg
71.03%
Vitamin K:72.71µg
69.25%
Fiber:15.78g
63.14%
Vitamin C:47.97mg
58.15%
Iron:6.48mg
35.99%
Vitamin B6:0.62mg
30.88%
Phosphorus:303.18mg
30.32%
Magnesium:120.7mg
30.17%
Copper:0.54mg
26.91%
Potassium:866.65mg
24.76%
Vitamin A:1213.31IU
24.27%
Vitamin B1:0.32mg
21.62%
Zinc:2.51mg
16.71%
Calcium:137.34mg
13.73%
Vitamin B2:0.17mg
10.24%
Vitamin B5:0.83mg
8.31%
Vitamin B3:1.52mg
7.62%
Vitamin E:1.09mg
7.26%
Selenium:4.24µg
6.05%
Source:Epicurious