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Thursday, April 18, 2013

Bean Salad

Three Bean Salad is a classic american dish.  My mom would serve it at family gatherings right there next to her potato salad.. hers sweetened with sugar, but being from the south, sugar is a key ingredient in almost everything.  The potato salad has a good helping. Sweet tea is a little tea with sugar.. did you know that? Yep, that is actually the recipe. 

Well, bean salad is simple enough to make and a few tweaks, healthy enough too.  Actually, very healthy.  An excellent source of protein.

We love beans, they are a main staple of our weekly diet.  Little one has been eating them as one of her 1st finger foods, when her little digestion would allow.  Now, she often comes into the kitchen and asks for some cecis (garbanzo beans) and hot dog beans (kidney) and she wants them plain. Not even warmed up.  My kind of junk food. 

This recipe, I love to boost the garlic, vinegar, lemon and fresh herbs.. the bland, creamy beans are just crying out for that kick. The red onion does just that. I don't think it even needs the sugar that the original recipes call for. Savory and delicious, super satisfying and did I mention easy? Pantry friendly, the only fresh ingredients are the lemon juice, parsley and onion.  

Bean Salad

1 can Red Kidney Beans, rinsed and drained
1 can Ceci Beans (garbanzo), rinsed and drained
1 can Pinto or Cannellini Beans, rinsed and drained

4 Tablespoons Apple Cider Vinegar
Juice of 1 lemon
2 T. Olive Oil
1/2 red onion, minced 
3-5 cloves of garlic, minced
1/2 teaspoon dried Thyme
1 teaspoon dried Oregano
4 Tablespoons fresh Parsley, chopped
1/2 Teaspoon Sea Salt
1/4 Teaspoon cracked Black Pepper

Mix all ingredients together in a large mixing bowl.  Taste and adjust seasoning. 
Recommended to let sit at least 20 minutes before serving. 

In the summertime, I like to add chopped fresh cucumber.  Gives a nice crunch. 

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