Better Three-Bean Salad

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Traditional three-bean salad gets a healthy, fresh spin with the addition of black soybeans, snap peas and a tarragon-infused dressing. Find black soybeans near other canned beans; they're a sweeter, creamier relative of the green ones you're probably familiar with.

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Cook Time:
30 mins
Total Time:
30 mins
Servings:
10
Yield:
10 servings
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Ingredients

  • 2 cups yellow wax beans (about 8 ounces), trimmed, cut into 1 1/2-inch pieces

  • 2 cups sugar snap peas (about 6 ounces), trimmed, halved if desired

  • ½ cup extra-virgin olive oil

  • 3 tablespoons white-wine vinegar

  • 2 teaspoons Dijon mustard

  • 2 teaspoons honey

  • 2 teaspoons chopped fresh tarragon or 3/4 teaspoon dried

  • 1 teaspoon salt

  • ½ teaspoon ground pepper

  • 1 15-ounce can black soybeans or black beans (see Tip), rinsed

  • 1 15-ounce can chickpeas, rinsed

  • 1 bunch scallions, very thinly sliced

Directions

  1. Bring 1 inch of water to a boil in a large saucepan fitted with a steamer basket. Add wax beans and snap peas; cover and steam until crisp-tender, 4 to 5 minutes. Spread the vegetables out on a large baking sheet to cool.

  2. Whisk oil, vinegar, mustard, honey, tarragon, salt and pepper in a large bowl. Add soybeans (or black beans), chickpeas, scallions and the cooled vegetables; toss to coat. Serve at room temperature or cold.

Tips

Make Ahead Tip: Cover and refrigerate for up to 8 hours.

Try homemade beans instead of canned. Start with 1 pound of any type of dry beans and rinse well. Place in a large bowl and cover with 2 inches of cold water. Let soak at least 8 hours or overnight. (If you're in a hurry, put the beans in a pot and cover with 2 inches of water; bring to boil, boil for 2 minutes. Remove from heat and let stand, covered, for 1 hour.) Drain the beans, transfer to a large pot and cover with 3 inches cold water. Bring to a boil, skimming off any foam. Reduce heat to a gentle simmer; cook, stirring occasionally, until the beans are tender, 30 minutes to 2 hours. (Cooking time varies depending on the type and age of the bean; start checking tenderness at 30 minutes.) Wait until the beans are almost tender to add salt; adding it too early can prevent beans from softening. (Use about 1 teaspoon salt per pound of beans.) Refrigerate beans in their cooking liquid for up to 1 week or freeze for up to 3 months. One pound dry beans makes 5 to 6 cups

Cut Down on Dishes: A rimmed baking sheet is great for everything from roasting to catching accidental drips and spills. For effortless cleanup and to keep your baking sheets in tip-top shape, line them with a layer of foil before each use.

Originally appeared: EatingWell Magazine, May/June 2015

Nutrition Facts (per serving)

189 Calories
12g Fat
18g Carbs
4g Protein
Nutrition Facts
Servings Per Recipe 10
Serving Size 2/3 cup
Calories 189
% Daily Value *
Total Carbohydrate 18g 6%
Dietary Fiber 5g 16%
Total Sugars 3g
Added Sugars 1g 2%
Protein 4g 9%
Total Fat 12g 15%
Saturated Fat 2g 8%
Vitamin A 255IU 5%
Vitamin C 13mg 15%
Folate 58mcg 15%
Sodium 338mg 15%
Calcium 46mg 4%
Iron 2mg 9%
Magnesium 20mg 5%
Potassium 266mg 6%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

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