Recipes
Fresh and Tasty Four Bean Salad
It’s important to eat a variety of foods from the Protein Food Group every week. Beans, peas, and eggs are protein foods that are low in cost and high in nutrients. Also, choosing lean meats like round or sirloin and ground beef that is at least 93% lean are high in protein and lower in saturated fats.
Most people, ages 7 and up, should eat 4 to 7 ounces of protein foods each day depending on their age, sex, and physical activity level. One ounce of protein foods is the same as 1 ounce of lean meat, poultry or seafood; 1 egg; ¼ cup cooked beans; ½ ounce nuts or seeds; or 1 Tablespoon peanut butter.
Ingredients:
1 can (15 ounces) small green lima beans
1 can (15 ounces) garbanzo beans
1 can (15 ounces) black-eyed peas
1 can (15 ounces) kidney beans
¼ cup scallions (include green parts), chopped
½ bell pepper, diced
2 teaspoons fresh parsley, chopped
Dressing:
1 teaspoon seasoned salt
4 tablespoons olive, sunflower or safflower oil
1 tablespoon white vinegar
Directions:
1. Wash your hands and clean your cooking area.
2. Open, drain and rinse the cans of beans.
3. Chop the scallion and dice the bell pepper.
4. In a serving bowl, combine the beans, scallions and pepper.
5. In a small bowl, whisk together the dressing ingredients.
6. Pour the dressing over the bean mixture, mix well and serve.
Nutrition Information (per serving): Calories 424, Fat 11g, Saturated Fat 1g, Trans Fat 0g, Sodium 847mg, Total Carbohydrate 61g, Dietary Fiber 19g, Added sugar 0g, Protein 21g
Recipe source: University of California Cooperative Extension – From Farm to Fork 1st grade