Preparing everything on your own can become quite tasking, which is why every now and then it feels easier to use ready-made canned food. So long as you know what you’re looking for, there’s no harm in taking the easier way out. So, for today, we’ll be looking at a delicious 4 bean salad recipe that uses canned goods for a quick healthy meal.
Healthy Canned Foods
The first step is understanding what can be considered healthy canned food and what cannot. When looking for a four-bean medley, always check the back label for ingredients.
The right can of beans will only have ingredients you can recognize, and a small list consisting of water, various beans, and perhaps sea salt as a preservative. Some of the possible beans are chickpeas, kidney beans, Romano beans, and black-eyed peas. Always check to make sure they haven’t added any additional sugar.
When looking for canned greens, make sure to check the sodium amounts. Fresh greens will always have less sodium than canned greens, so if you can, always try to purchase fresh foods instead.
4 Bean Salad Recipe
The first step to making this four-bean salad is to make the vinaigrette.
Here’s what you’ll need:
- 1/3 cup apple cider
- ½ cup coconut sugar
- 2 tablespoons of olive oil
- ½ teaspoon of black pepper
- ½ teaspoon of sea salt
Combine all ingredients in a bowl and mix well. You now have your vinaigrette dressing for your four-bean salad.
Next, it’s time to assemble your bean salad. Remember to rinse your beans well after you’ve taken them out of the can since they’ll be covered in preservative salt which you don’t want.
Here’s what you’ll need:
- 1 can of medley beans (around 38 ounces)
- 350 grams of fresh green beans
- 14 ounces of baby corn
- 1 cup of chopped green olives
- 1 small chopped red onion
- 1 bunch of chopped fresh parsley
Start by washing your beans thoroughly. While you’re doing that, you can cook your green beans for 10 minutes. Whether you cut them up or eat them as is, is entirely up to you.
When you’re done, place all your beans into a bowl. Put your baby corn, green olives, red onion, and parsley into the bowl and mix well. Once you’re satisfied with it, pour your vinaigrette over, mix the whole bowl, and place it into the fridge. Leave your salad to chill for around 3 – 4 hours and enjoy it whenever you want!
The special fact about beans is that they’re packed with minerals, proteins, fiber, and antioxidants that fill and freshen your body. They’re a great source of energy and make a delightful centerpiece for your meals. If you buy organic canned beans, then you’re not short on the bountiful benefits they can provide.
If you are looking to begin a plant-based lifestyle, take a look at my 30-day plant-based transformation program!