Photo by Quentin Bacon
This salad ups the ante on the well-loved classic Three Bean Salad in more ways than one. First, it adds another bean into the mix for even more color and hearty vegetable protein, and second, it gives you that mouthwatering, sweet-tart dressing without any added sugar by taking advantage of naturally sweet dried figs, which are simply pureed with the rest of the dressing ingredients.
¾ pound green beans, trimmed steamed and cut into ¼ to ½ -inch pieces (2 ¼ cups)
½ cup chopped shallot
6 tablespoons cider vinegar
6 dried mission figs (about 2 ¼ ounces), stems trimmed, quartered
3 tablespoons extra-virgin olive oil
2 teaspoons Dijon mustard
3/4 teaspoons salt
¼ teaspoon freshly ground black pepper
One 15-ounce can low-sodium dark red kidney beans, drained and rinsed
One 15-ounce can low-sodium cannellini beans, drained and rinsed
One 15-ounce can low-sodium black beans, drained and rinsed
Place the green beans in a steamer basket set over a pot of boiling water. Cover and steam for 4 minutes, then transfer them to a bowl and place in the refrigerator to cool for at least 15 minutes. (Alternatively you can “steam” the beans in a microwave-safe bowl with 1 tablespoon water, tightly covered for 4 minutes on high, then drain.)
Meanwhile, place the shallot, vinegar, figs, oil, mustard, salt and pepper in a food processor and pulse until almost smooth.
In a large bowl, combine the green beans with the kidney beans, cannellini beans, and black beans. Add the dressing and toss to coat.
Makes 6 servings
Serving size: 1 cup
Per serving: Calories 290; Total Fat 7g (Mono Fat 5g, Poly Fat 0.9g, Sat Fat 1.1g); Protein 14g; Carb 46g; Fiber 13g; Cholesterol 0mg; Sodium 529mg
Excellent source of: Fiber, Folate, Iron, Potassium, Protein
Good source of: Calcium, Copper, Magnesium, Iron, Phosphorus, Thiamin, Vitamin C, Vitamin K
Salad will keep in the refrigerator in an airtight container for up to 4 days. Allow to come to room temperature, and toss well before serving.