12 Jan

Quick Italian 3 Bean Salad

My mom used to make an Italian 3 bean salad when I was young, and usually with egg salad dolloped in the middle. We loved it!  I find I’m often scrambling for quick things to make the girls for lunches (this is great in a small container or as an after-school snack).  It’s not original, but it’s healthy, fits most diets & is so easy to make that it’s worthy of adding to your repertoire. Also, the salad dressing is versatile enough that you can use on a salad or as a dip. If you have enough time to make an egg salad for the top, even better!

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Nutritional Note: This recipe is free of gluten, all dairy, sugar, nuts, etc.  It is compliant with Paleo, SCD & GAPS protocols, and is Vegetarian.  This dressing is also compliant with the Clean protocol so is great for cleansing.

Yield: a medium sized bowl, approximately 6-8 cups.

Prep time: Takes about 5 minutes to make, including the dressing.

Ingredients:

(Dressing)

1/2 onion

1/4 cup red wine vinegar

2 cloves of garlic

1 teaspoon dried basil

1 teaspoon dried oregano

1 teaspoon good dried mustard (I love Coleman’s mustards aren’t all equal)

1/4 teaspoon pepper

(Salad)

Canned beans, 5 cans – whatever’s on hand really, but I used:

2 cans cut green beans

1 can garbanzo beans

1 can kidney beans

1 can black beans 

Recipe cost:  These beans were less than a dollar a can, so the whole recipe cost no more than $6.

Directions:

First make the dressing.  In your food processor with the regular blade, place the onion and garlic in first and run for about 10 seconds until they are both minced.  Then add  all the other ingredients (except the olive oil, which you will drizzle in to emulsify) and puree for another 10-15 seconds.

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Drizzle in the olive oil slowly, allowing the dressing to emulsify beautifully. It should look like this after about 2 minutes of drizzling:

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Your dressing is done! Now to prep the salad. Open all your beans (except green beans) and rinse. I do this because there’s always a viscous liquid the beans are in and I personally find it a little distasteful. I like the beans rinsed and then to add my own flavor in, via the dressing.

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Place your rinsed beans into a bowl. Place the strained green beans into the bowl along with the rinsed beans, and toss with as much dressing as you like, to taste.

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I like to serve it in a clean bowl for the girls to help themselves to after school, or store it in the fridge to have ready for lunches. My girls always eat every bit of this salad when it’s in their lunches!

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Quick Italian 3 Bean Salad
My mom used to make an Italian 3 bean salad when I was young, and usually with egg salad dolloped in the middle. We loved it! I find I'm often scrambling for quick things to make the girls for lunches (this is great in a small container or as an after-school snack). It's not original, but it's healthy, fits most diets & is so easy to make that it's worthy of adding to your repertoire. Also, the salad dressing is versatile enough that you can use on a salad or as a dip.
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Ingredients
  1. (Dressing)
  2. 1/2 onion
  3. 1/4 cup red wine vinegar
  4. 2 cloves of garlic
  5. 1 teaspoon dried basil
  6. 1 teaspoon dried oregano
  7. 1 teaspoon good dried mustard (I love Coleman's mustards aren't all equal)
  8. 1/4 teaspoon pepper
  9. (Salad)
Canned beans, 5 cans - whatever's on hand really, but I used
  1. 2 cans cut green beans
  2. 1 can garbanzo beans
  3. 1 can kidney beans
  4. 1 can black beans
Instructions
  1. First make the dressing. In your food processor with the regular blade, place the onion and garlic in first and run for about 10 seconds until they are both minced. Then add all the other ingredients (except the olive oil, which you will drizzle in to emulsify) and puree for another 10-15 seconds.
  2. Drizzle in the olive oil slowly, allowing the dressing to emulsify beautifully.
  3. Your dressing is done! Now to prep the salad. Open all your beans (except green beans) and rinse. I do this because there's always a viscous liquid the beans are in and I personally find it a little distasteful. I like the beans rinsed and then to add my own flavor in, via the dressing.
  4. Place your rinsed beans into a bowl. Place the strained green beans into the bowl along with the rinsed beans, and toss with as much dressing as you like, to taste. Serve in a clean bowl or store in the refrigerator.
Notes
  1. Nutritional Note: This recipe is free of gluten, all dairy, sugar, nuts, etc. It is compliant with Paleo, SCD & GAPS protocols, and is Vegetarian. This dressing is also compliant with the Clean protocol so is great for cleansing.
  2. Yield: a medium sized bowl, approximately 8 cups.
  3. Prep time: Takes about 5 minutes to make, including the dressing.
Oreganic Farms http://oreganicfarms.com/

 


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