Three-Bean Salad

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
23%
Three-Bean Salad
85 min.
6
185kcal

Suggestions

Ingredients

  • 15 ounce black beans drained and rinsed canned
  • 0.5 teaspoon coriander seeds crushed
  • teaspoon dijon mustard 
  • tablespoons cilantro leaves fresh chopped
  • 0.5 pound green beans trimmed halved
  •  juice of lemon 
  • servings kosher salt 
  • 0.3 cup olive oil extra-virgin
  • servings pepper freshly ground
  • small bell pepper red thinly sliced
  • 0.5 small onion red thinly sliced
  • teaspoon sugar 
  • 0.5 pound turtle beans trimmed halved
  • 0.5 cup vinegar white

Equipment

  • bowl
  • sauce pan
  • whisk

Directions

  1. Combine the vinegar, half of the lemon juice, 1/2 cup water, the sugar, coriander, 1 teaspoon salt and a pinch of pepper in a saucepan. Bring to a boil and cook 1 to 2 minutes.
  2. Put the bell pepper and red onion in a bowl; pour in the brine.
  3. Let cool to room temperature.
  4. Cook the green and wax beans in the boiling water until crisp-tender, 3 to 4 minutes.
  5. Drain and rinse.
  6. Transfer to a large bowl along with the black beans.
  7. Whisk the reserved brine, the remaining lemon juice and the mustard in a bowl, then whisk in the olive oil until smooth. Toss with the bean mixture. Cover and refrigerate at least 1 hour. Stir in the cilantro and season with salt and pepper before serving.
  8. Photograph by Kana Okada

Nutrition Facts

Calories185kcal
Protein12.83%
Fat45.13%
Carbs42.04%

Properties

Glycemic Index
57.52
Glycemic Load
2.08
Inflammation Score
-7
Nutrition Score
11.263913040576%

Flavonoids

Eriodictyol
0.24mg
Hesperetin
0.72mg
Naringenin
0.07mg
Apigenin
0.01mg
Luteolin
0.14mg
Isorhamnetin
0.46mg
Kaempferol
0.23mg
Myricetin
0.05mg
Quercetin
3.01mg

Nutrients percent of daily need

Calories:185.03kcal
9.25%
Fat:9.49g
14.59%
Saturated Fat:1.33g
8.33%
Carbohydrates:19.88g
6.63%
Net Carbohydrates:12.83g
4.67%
Sugar:2.95g
3.28%
Cholesterol:0mg
0%
Sodium:481.31mg
20.93%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:6.07g
12.14%
Vitamin C:32.94mg
39.92%
Fiber:7.04g
28.17%
Folate:102.08µg
25.52%
Vitamin K:22.9µg
21.81%
Manganese:0.31mg
15.26%
Vitamin A:660.43IU
13.21%
Iron:2.34mg
13%
Potassium:427.56mg
12.22%
Magnesium:48.53mg
12.13%
Phosphorus:114.19mg
11.42%
Vitamin E:1.66mg
11.08%
Copper:0.2mg
10.02%
Vitamin B1:0.14mg
9.63%
Vitamin B2:0.14mg
8.21%
Vitamin B6:0.14mg
7.13%
Calcium:62.8mg
6.28%
Zinc:0.69mg
4.61%
Vitamin B3:0.86mg
4.32%
Vitamin B5:0.28mg
2.77%
Selenium:1.66µg
2.36%