Double Bean Salad

This is a recipe that my Mom came across 25 years ago and made often and then passed on to me in the mid-90s. It’s incredibly easy to make and can be the great accompaniment to your dinner or lunch protein or can even be a main meal. The great thing is that it tastes better the longer it sits in the refrigerator as the beans and corn and other ingredients continue to soak in the flavor from the dressing. So, you can have a serving or two one day and know that later in the week this will taste just as good if not better when you pull the remaining salad out of the refrigerator.

One caveat: The original recipe states that the sodium level in a single portion is about 1,020 mg, which is high given that the presumed acceptable sodium level intake for an adult today should be around 2,300 mg. I’m gathering that the high levels in this recipe come from the canned beans and packaged corn mostly. There is also one tsp of salt that you add in to make the dressing. I think the sodium level in this recipe today is much smaller given that you can find low-sodium, healthier options that were not available 25 years ago and that’s what I’m using these days. So, take the sodium level stated in this recipe from 25 years ago with a grain of salt. Yes, I did just write that.

Here is what you'll need to make this double bean salad recipe.
Here is what you’ll need to make this double bean salad recipe.

Ingredients:

3 Tbs vegetable oil

2 Tbs cider vinegar

1 tsp salt

1/2 tsp ground cumin or chili powder (I personally like the taste of cumin in this dressing)

1/4 tsp dried oregano

1 can (16 oz) black beans, drained and rinsed (I found a 15.5 oz of organic black beans and didn’t miss the 0.5 oz)

1 can (15.5-19 oz) kidney beans, drained and rinsed (I found a 26 oz can of organic low-sodium dark kidney beans and used about 16-17 oz from that. BTW, doesn’t matter if you use light or dark kidney beans if you have a preference for one over the other)

! (10 oz) package frozen corn, thawed

1 green pepper, diced

2-3 scallions, sliced

Preparation:

In a large bowl, whisk together the oil, cider vinegar, salt, cumin (or chili powder), oregano and pepper.

First add the vegetable oil into the bowl.
First add the vegetable oil into the bowl.
Then add in the cider vinegar.
Then add in the cider vinegar.
Time for the tsp of salt.
Time for the tsp of salt.
Followed by the touch of cumin.
Followed by the touch of cumin.
And now for the dried oregano.
And now for the dried oregano.
Mustn't forget the pepper!
Mustn’t forget the pepper!
Whisk away!
Whisk away!

Add the beans, corn, diced green pepper and sliced scallions into the bowl.

I'm using organic beans in this recipe. They aren't hard to find in your local grocery.
I’m using organic beans in this recipe. They aren’t hard to find in your local grocery.
After draining the black beans, rinse well under cold water.
After draining the black beans, rinse well under cold water.
High in fiber, low sodium- the kidney beans I used.
High in fiber, low sodium- the kidney beans I used.
Same as before, drain the beans well and then rinse well.
Same as before, drain the beans well and then rinse well.
Both the beans have been added into the bowl.
Both the beans have been added into the bowl.
The thawed corn being introduced into the bean mix.
The thawed corn being introduced into the bean mix.
The green pepper seeded and cut into smaller pieces before being diced.
The green pepper seeded and cut into smaller pieces before being diced.
Diced green pepper.
Diced green pepper.
Diced green pepper joining the corn and beans.
Diced green pepper joining the corn and beans.
Lastly,, the sliced scallions are added into the bowl.
Lastly,, the sliced scallions are added into the bowl.

Toss the ingredients well, making sure that the dressing from the bottom of the bowl has coated everything.

Make sure the salad ingredients are tossed well so that the dressing has coated all of the ingredients.
Make sure the salad ingredients are tossed well so that the dressing has coated all of the ingredients.

Cover the bowl with saran wrap and refrigerate for at least four hours or longer (remember, this salad tastes better the longer the beans and corn have had to marinate in the dressing).

This salad makes four servings (about 1 1/4-1 1/2 cups per serving). You can serve the salad plain with your protein or on lettuce like below:

 

Serve this salad on lettuce or...
Serve this salad on lettuce or…
...serve it with your favorite protein.
…serve it with your favorite protein.

 

 

Nutritional Breakdown:

Per Serving: Cal: 330; Fat: 11 g; Chol: 0 g; Sodium: 1,020 mg; Carbs: 51 g; Pro: 16 g

 

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