Ham and Four Bean Salad

Gluten Free
Dairy Free
Health score
42%
Ham and Four Bean Salad
45 min.
6
359kcal

Suggestions


Looking for a vibrant and nutritious side dish that will impress your guests? Look no further than this delightful Ham and Four Bean Salad! Packed with protein and fiber, this salad is not only gluten-free and dairy-free, but it also bursts with flavor and color, making it a perfect addition to any meal.

The combination of black beans, chickpeas, lima beans, and red kidney beans creates a hearty base that is both satisfying and wholesome. Toss in some finely chopped Simple Baked Ham for a savory touch, and you have a dish that is sure to please everyone at the table. The fresh crunch of green onions adds a refreshing bite, while the tangy cider vinegar and a hint of cumin elevate the flavors to new heights.

Whether you're hosting a summer barbecue, a holiday gathering, or simply looking for a nutritious side to complement your dinner, this Ham and Four Bean Salad is the perfect choice. With just 45 minutes of prep time, you can whip up a dish that not only looks stunning but also delivers on taste and health benefits. Plus, it can be made ahead of time, allowing the flavors to meld beautifully in the fridge. So grab your whisk and get ready to create a salad that will have everyone coming back for seconds!

Ingredients

  • 0.1 teaspoon pepper black freshly ground
  • 15 ounce black beans rinsed drained canned
  • 15.5 ounce garbanzo beans rinsed drained canned (garbanzo beans)
  • 16 ounce lima beans rinsed drained canned
  • 15 ounce beans red rinsed drained canned
  • 0.5 cup apple cider vinegar 
  • teaspoon olive oil extravirgin
  • 1.5 cups spring onion chopped
  • 0.5 teaspoon ground cumin 
  • ounces ham finely chopped
  • 0.1 teaspoon salt 
  • teaspoon sugar 

Equipment

  • whisk

Directions

  1. Combine first 6 ingredients.
  2. Combine vinegar and remaining ingredients, stirring with a whisk.
  3. Drizzle over bean mixture; toss gently to coat. Cover and chill at least 2 hours. Toss gently before serving.

Nutrition Facts

Calories359kcal
Protein26.42%
Fat22.62%
Carbs50.96%

Properties

Glycemic Index
51.24
Glycemic Load
9.88
Inflammation Score
-7
Nutrition Score
23.575217132983%

Flavonoids

Kaempferol
0.34mg
Quercetin
2.67mg

Nutrients percent of daily need

Calories:359.3kcal
17.96%
Fat:9.11g
14.02%
Saturated Fat:2.65g
16.55%
Carbohydrates:46.18g
15.39%
Net Carbohydrates:30.01g
10.91%
Sugar:2.64g
2.94%
Cholesterol:23.44mg
7.81%
Sodium:1413.63mg
61.46%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:23.95g
47.9%
Manganese:1.35mg
67.54%
Fiber:16.18g
64.7%
Vitamin K:55.13µg
52.51%
Phosphorus:358.83mg
35.88%
Folate:134.93µg
33.73%
Vitamin B6:0.67mg
33.53%
Vitamin B1:0.48mg
32.09%
Iron:5.36mg
29.77%
Magnesium:109.19mg
27.3%
Copper:0.54mg
27.21%
Potassium:869.55mg
24.84%
Selenium:15.33µg
21.9%
Zinc:2.81mg
18.73%
Vitamin B2:0.27mg
16.09%
Vitamin B3:2.91mg
14.54%
Calcium:110.69mg
11.07%
Vitamin C:7.27mg
8.81%
Vitamin B5:0.83mg
8.29%
Vitamin A:265.42IU
5.31%
Vitamin B12:0.24µg
4.03%
Vitamin E:0.39mg
2.6%
Vitamin D:0.26µg
1.76%
Source:My Recipes