3 Bean Salad Recipe – Whole Meal

November 4, 2013 by  
Filed under Recipes


 Ingredients:

  1. 1 package fresh green beans (about 200g), washed and cut (1” long)
  2. 1 package fresh yellow (wax) beans (about 200g), washed and cut (1” long)
  3. 1 540 mL can black beans, drained and rinsed
  4. 1 cup canned corn (No Added Salt)
  5. 2 cups cooked whole grains (we used cooked barley in this recipe)
  6. 1 cup plain non-fat Greek yogurt
  7. 1 Tbsp. curry powder (see note below)
  8. 1 Tbsp. Agave syrup (or honey will do)

 

Methods:

  1. In a steamer, steam 1 and 2 together for 7 minutes.  Immediately cool by running under cold water – drain and pat dry. Put into large salad bowl
  2. Add 3-5 to the bowl
  3. Mix 6-8 together in a separate bowl, then add to the bean mixture and toss thoroughly – enjoy!
  4. Serves 4 – approximately 3 cup servings

 

Discussion:

  • This recipe is a ‘one pot wonder’ – it has all the components of the plate model and so makes an easy to eat, pack and store low calorie meal
  • For a really nice curry flavor, we used “Monsoon Coast Exotic World Spices” Monsoon Tandoori and Tobago Habanero Curry mixed 3:1. Visit their website at http://monsooncoast.com/monsoon.html?main=/whats_new.html for ordering and purchasing details.
  • A personal favorite for the grain part of this recipe is a mixture of equal parts of black barley, oat groats and hulled barley.

 

Nutrition Facts

Curried 3 bean salad (whole meal)

4 Servings – about 3 cups each

Amount Per Serving

Calories 297.6
Total Fat 1.4 g
Saturated Fat 0.3 g
Polyunsaturated Fat 0.6 g
Monounsaturated Fat 0.3 g
Cholesterol 0.0 mg
Sodium 120.4 mg
Potassium 711.9 mg
Total Carbohydrate 59.5 g
Dietary Fiber 13.5 g
Sugars 6.3 g
Protein 16.3 g