Summertime is salad time, and with just 1/2 of the usual calories and carbs, 1/3 of the fat, and none of the added sugar commonly found in three bean salads, this incredibly tasty salad is a three bean wonder!
While I love a good three bean salad, traditional three bean salad recipes, like the one in the Joy of Cooking (with its 1/2 cup of salad oil and 3/4 cup of sugar), can, unfortunately, deliver far more calories from fat and sugar, than great nutrition from protein and fiber-rich beans and veggies.
With its deliciously unique dressing, and an impressive 4 grams of fiber, this tasty side deserves it “best” title in for its great taste – and so much more.
Serve it as a side, or serve over greens with shrimp or canned tuna for a delicious, nutritious lunch. It will keep well in the fridge for up to a week. Stir before serving.
Makes 8 servings
1 small red onion
3 tablespoons canola oil
2 tablespoons ketchup
2 tablespoons no-calorie granulated sweetener (or granulated sugar).*
2 tablespoons apple cider vinegar
2 tablespoons water
2 teaspoons Worcestershire sauce
2 teaspoons soy sauce
1/2 teaspoon liquid smoke
Freshly ground black pepper
1 (15-ounce) can cut green beans, drained
1 (15-ounce) can yellow wax beans, drained
1 (15-ounce) can red kidney beans, rinsed and drained
1 small green bell pepper, diced
1 small red bell pepper, diced
1 small red onion, diced
1. To make the dressing, peel and grate the red onion with a cheese or box grater into a small bowl. Add the oil, ketchup, sweetener, vinegar, water, Worcestershire sauce, soy sauce, liquid smoke, and pepper and whisk to combine.
2. For the salad, in a large bowl gently mix together the beans, peppers, and red onion.
3. Pour the dressing over the bean mixture and toss to coat. Cover and refrigerate 1 hour or more to meld flavors (overnight is great).
*Marlene Says: Use 1/2 as much (as according to directions) when using Truvia for Baking made with stevia, or another sugar-blend.
Nutrition Information Per Serving (generous 1/2 cup): Calories 130 | Carbohydrate 17 (Sugars 4g) | Total Fat 5 (Sat Fat 0g) | Protein 4 g | Fiber 5 g | Cholesterol 15 mg | Sodium 360 mg
Food Exchanges: 1 Starch, 1/2 Vegetable, 1 Fat | Carbohydrate Choices: 1
Weight Watcher Plus Point Comparison: 3 Smart Points: 2