Low-Carb Four Bean Salad Recipe

Bean and Corn Salad with Chili
robynmac/istockphoto

Nutrition Highlights (per serving)

Calories 161
Fat 12g
Carbs 8g
Protein 7g
View All
Total Time 20 min
Prep 20 min, Cook 0 min
Servings 12

This low-carb adaptation of the traditional 3-bean or 4-bean salad makes two adjustments - it is sugar-free and the beans are less starchy ones. If you want to use kidney beans or chick peas instead of the black soy beans or edamame, it's preferable not to use canned beans, which are more glycemic and have less resistant starch than if you buy the dry beans and soak and cook them yourself. If you want a three-bean salad, just use 16 oz of the green beans and eliminate one of the others.

Ingredients

  • 12 oz.​ green beans—fresh or frozen (you can use canned if you prefer)
  • 1 15 oz can yellow string beans (or fresh or frozen, as available)
  • 1 15 oz can​ black soy beans
  • 1 cup fresh or frozen shelled edamame (fresh soy beans)
  • 1/3 cup chopped​ red bell pepper
  • 1/3 cup chopped​ green bell pepper
  • 1/4 cup chopped​ red onion
  • 1/4 cup chopped fresh parsley
  • 3 tablespoons red wine vinegar
  • 1 teaspoon prepared mustard
  • 1/2 teaspoon garlic powder
  • 1 teaspoon dried herbs (Greek or Italian mixtures, thyme, or whatever you like)
  • Salt and pepper to taste
  • 1/2 cup olive oil or other oil (see note)

Preparation

1. Combine the beans, peppers, onion, and parsley in a large bowl.

2. Mix the vinegar with the mustard and seasonings, either in a small bowl, or a shaker such as a glass jar. Add the oil, and whisk or shake to combine. Pour over the beans and vegetables, and toss.

Note on oil: The only problem with using extra-virgin olive oil is that it tends to solidify when refrigerated. If the salad is going to be eaten all in one sitting, or if you're willing to let it come to room temperature before eating, you can use extra-virgin if you want.

Another alternative is a high-mono type of safflower or sunflower oil such as Saffola brand. 

Nutrition Facts
Servings: 12
Amount per serving  
Calories 161
% Daily Value*
Total Fat 12g 15%
Saturated Fat 2g 10%
Cholesterol 0mg 0%
Sodium 8mg 0%
Total Carbohydrate 8g 3%
Dietary Fiber 4g 14%
Total Sugars 2g  
Includes 0g Added Sugars 0%
Protein 7g  
Vitamin D 0mcg 0%
Calcium 61mg 5%
Iron 2mg 11%
Potassium 331mg 7%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

Rate this Recipe

You've already rated this recipe. Thanks for your rating!

Continue Reading