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Marinated Bean Salad

This is a healthy, fresh tasting bean salad that will give you an easy way to enjoy the many nutritional benefits of beans with little effort. The fresh herbs make it very flavorful, and it will keep in your refrigerator up to for 3-4 days. In fact, it actually gets better as it marinates. The lima beans and fresh herbs add a nice twist to the more traditional version.

Marinated Bean Salad Prep and Cook Time: 25 minutes

Ingredients:
2 cups fresh green beans cut into 1inch lengths
1 15 oz can lima beans, drained and rinsed
1 15oz can kidney beans, drained and rinsed
2 TBS minced onion
3 medium cloves garlic, pressed
1 large ripe fresh tomato, seeds and excess pulp removed, diced
2 TBS chopped fresh basil
1 TBS chopped fresh oregano
1 TBS chopped fresh parsley
3 TBS fresh lemon juice
2-3 TBS extra virgin olive oil
salt and cracked black pepper to taste

Directions:


  1. Bring lightly salted water to a boil. Cut green beans by cutting ends off a handful at once. This saves time. Cook green beans in lightly salted boiling water for just about 3-5 minutes, or until tender. Drain well in colander. Dry with paper towels so they don't dilute flavor with excess water.
  2. Drain and rinse canned beans. Let beans sit in colander for another couple of minutes to drain excess water.
  3. Mix all ingredients together. If you have the time, let it marinate for at least 15 minutes. It can keep in the refrigerator for a few days. Keep on hand for a quick meal.

    Serves 4

Healthy Cooking Tips: This salad is best if it has at least a couple hours to marinate. Make sure the beans are well drained, or your salad will taste flat and weak. Also, this salad is great with fresh herbs. Don’t use dried herbs.

Nutritional Profile

Introduction to Recipe Rating System Chart

The following chart shows the nutrients for which this recipe is either an excellent, very good or good source. Next to the nutrient name you will find the following information: the amount of the nutrient that is included in the noted serving of this recipe; the %Daily Value (DV) that that amount represents (similar to other information presented in the website, this DV is calculated for a 25-50 year old healthy woman); the nutrient density rating; and, the recipe's World's Healthiest Foods Rating. Underneath the chart is a table that summarizes how the ratings were devised. Read more about our Food and Recipe Rating System.

Marinated Bean Salad
1.00 serving
254.55 calories
Nutrient Amount %DV Nutrient
Density
World's Healthiest
Foods Rating
molybdenum 142.20 mcg 189.6 13.4 excellent
dietary fiber 13.48 g 53.9 3.8 very good
tryptophan 0.12 g 37.5 2.7 good
vitamin C 21.97 mg 36.6 2.6 good
manganese 0.67 mg 33.5 2.4 good
folate 106.01 mcg 26.5 1.9 good
protein 10.98 g 22.0 1.6 good
World's Healthiest
Foods Rating
Rule
excellent DV>=75% OR Density>=7.6 AND DV>=10%
very good DV>=50% OR Density>=3.4 AND DV>=5%
good DV>=25% OR Density>=1.5 AND DV>=2.5%

In Depth Nutritional Profile for Marinated Bean Salad

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For education only, consult a healthcare practitioner for any health problems.


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