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If you're bored with the usual greens, try this super healthy version of classic three bean salad. It's terrific as a side dish, but sometimes, I fill my plate and make it a meal. —Cristina Vives, Palm Beach Gardens, Florida
This recipe is:
Contest Winning
Quick
Diabetic Friendly
Editor's Note: Wear disposable gloves when cutting hot peppers; the oils can burn skin. Avoid touching your face.
Nutritional Facts 2/3 cup equals 146 calories, 3 g fat (trace saturated fat), 0 cholesterol, 360 mg sodium, 23 g carbohydrate, 6 g fiber, 6 g protein. Diabetic Exchanges: 1-1/2 starch, 1 lean meat.
Originally published as Alfresco Bean Salad in Country Woman April/May 2009, p32
Seeding TomatoesSummer is the perfect time of year to enjoy fresh juicy tomatoes in all types of recipes. It's usually not necessary to remove the seeds from tomatoes before using. But for some recipes, seeding the tomatoes can improve the dish's appearance or eliminate excess moisture. For example, it's not important to seed tomatoes when preparing a tossed salad. But it's nice to remove the seeds when making creamy tomato soup to ensure a smooth texture. And using seeded tomatoes when assembling a casserole can prevent it from becoming watery. To remove the seeds from a tomato, cut it in half horizontally and remove the stem. Holding a tomato half over a bowl or sink, scrape out seeds with a small spoon or squeeze the tomato to force out the seeds. Then slice or dice as directed in the recipe.
Summer is the perfect time of year to enjoy fresh juicy tomatoes in all types of recipes. It's usually not necessary to remove the seeds from tomatoes before using. But for some recipes, seeding the tomatoes can improve the dish's appearance or eliminate excess moisture. For example, it's not important to seed tomatoes when preparing a tossed salad. But it's nice to remove the seeds when making creamy tomato soup to ensure a smooth texture. And using seeded tomatoes when assembling a casserole can prevent it from becoming watery. To remove the seeds from a tomato, cut it in half horizontally and remove the stem. Holding a tomato half over a bowl or sink, scrape out seeds with a small spoon or squeeze the tomato to force out the seeds. Then slice or dice as directed in the recipe.
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Reviewed on Mar. 16, 2013 by RHergenroeder
This is really good. I didn't have fresh cilantro so I used a small amount of dried, plus fresh chopped parsley.
Reviewed on Jan. 19, 2013 by WorriorforChrist23
It was amazing! I added a little Tapatio to it and It was AMAZING!
Reviewed on Jul. 24, 2012 by pfholtz
Loved it! We made grilled hamburgers and I ended up eating this salad on top of my hamburger! It was delicious.
Reviewed on Jun. 30, 2012 by Mrs_T
This is a terrific salad and such a nice change from the usual three-bean salad. I usually leave out the onion and just add a little dried minced onion to the dressing. I left out the jalapeno, also, and substituted great northern beans for the garbanzos, which I do not care for. I think a chopped avocado, added at the last minute, would be a nice addition to this, but have not tried it.
Reviewed on Apr. 08, 2012 by joglesby5
I made this without the tomatoes which probably took away from the appeal of the dish. If I make it again, I will definitely add tomatoes.
Reviewed on Jul. 20, 2011 by Alaska Jill
We added a splash of apple cider vinegar for just a little more flavor in the dressing-awesome results!
Reviewed on Jul. 02, 2011 by loveschristmas
I am not a bean eater but I made this and it was great! Everyone loved it and asked for the recipe.
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