Three Bean Salad


Three Bean Salad

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Tuscans take great pride in cooking and eating and are known for their hefty appetites. Beans appear frequently in many guises in their cooking, as they are filling and form a substantial meal. This Tuscan inspired salad is a combination of beans in an oregano tomato dressing which makes a quick and tasty salad. The beans need to be soaked overnight and pressure cooked separately till they are soft. The ketchup used in the dressing lends a sweet and concentrated tomato flavour, which blends beautifully in the salad.

Three Bean Salad recipe - How to make Three Bean Salad

Preparation Time:    Cooking Time:    Total Time:     Makes 4 servings
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Ingredients


1/4 cup boiled rajma (kidney beans)
1/2 cup boiled kabuli chana (white chick peas)
1/2 cup boiled vaal (field beans/ butter beans)
2 spring onions , finely chopped
1 tomato , cubed
1/4 cup processed cheese cubes , cut into 12 mm.b1 cubes
1 cup iceberg lettuce , torn into pieces

To Be Mixed Into A Dressing
1 1/2 tbsp tomato ketchup
3 tbsp olive oil
1 tsp dried oregano
salt and to taste

Method
    Main procedure
  1. Combine all the ingredients except the dressing in a salad bowl. Toss well. Chill for at least 2 to 3 hours.
  2. Just before serving, toss the dressing in the salad.
  3. Serve immediately.
Nutrient values per serving
Energy243 cal
Protein9.3 g
Carbohydrates22.4 g
Fiber4.3 g
Fat13.3 g
Cholesterol0 mg
Vitamin A474.5 mcg
Vitamin B10.2 mg
Vitamin B20.1 mg
Vitamin B30.8 mg
Vitamin C18.5 mg
Folic Acid28.4 mcg
Calcium111.6 mg
Iron2.2 mg
Magnesium0 mg
Phosphorus0 mg
Sodium71.6 mg
Potassium98.2 mg
Zinc0.5 mg

Reviews

Three Bean Salad
 on 14 May 12 03:39 PM
5

Dressing is very quick and simple but delicious and blends well with the beans.
Three Bean Salad
 on 30 Sep 10 02:26 PM
5

Wholesome and healthy. A perfect protein filled salad which would be ideal for kids too to pick up and eat.Its important that you toss the salad well . I made it for a party and it was a great hit as guests prefer light salads than the creamy dressings.