Five Bean Picnic Salad

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

Suggestions

Ingredients

  • servings pepper black freshly ground
  • 14 ounce black-eyed peas drained and rinsed canned
  • 14 ounce garbanzo beans drained and rinsed canned
  • 14 ounce dark-red kidney beans drained and rinsed canned
  • tablespoons flat-leaf parsley leaves fresh chopped for garnish
  • 0.8 pound green beans trimmed halved
  • servings hot sauce 
  • servings kosher salt 
  • tablespoons oregano leaves fresh chopped
  • bunch scallions 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