Healthy Four-Bean Salad with Seasonal Variations

Four-bean salad can be one of the healthiest and simplest dishes in your routine. It’s plant-based, and naturally high in protein and dietary fiber. While some versions of four-bean salad are high in sugar, this one has less than 3 grams of added sugar per serving. It’s also a source of heart-healthy fats from olive oil. 

Make this four-bean salad in advance for lunch or a simple dinner. It’s also good for picnics and potlucks. There’s a basic recipe, followed by four variations to highlight seasonal foods. You can use any type of beans you like instead of garbanzo, kidney, and black. Serve the salad as a main course on its own, over lettuce, with fruit, or with cooked potato or whole-grain toast. 

Recipe for Healthy Four-Bean Salad with Seasonal Variations

Makes 8 servings

Ingredients: 

• 1 can of garbanzo beans, drained and rinsed
• 1 can of kidney beans, drained and rinsed
• 1 can of wax beans, drained and rinsed
• 2 cups of cut green beans, freshly cooked or thawed from frozen
• ½ cup of red onion (about ½ medium onion), finely chopped
• ¼ cup of olive oil
• 3 tablespoons of white wine vinegar
• 1 tablespoon of Dijon mustard
• 1 tablespoon of honey or sugar, or to taste (substitute stevia if desired)
• Salt and pepper to taste

Spring - Lemon-Herb

• Use lemon juice instead of vinegar. Use white or cannellini beans instead of black beans. Add ¼ cup each of chopped fresh parsley and mint leaves to the bean mixture.

Summer - Mediterranean

• Use red wine vinegar instead of white wine vinegar. Add ¼ cup of freshly chopped basil leaves and 1 tablespoon of fresh oregano to the dressing. Stir in 1 cup of halved ripe cherry or grape tomatoes with the bean mixture. Serve with crumbled feta.

Fall - Maple Dijon

• Use maple syrup instead of honey or sugar. Stir in 2 ounces of pecans with the bean mixture. 

Winter - Orange Ginger

• Add 1 tablespoon of orange zest and ½ teaspoon of freshly grated ginger to the dressing mixture. Stir ½ cup of sliced almonds into the bean mixture. Add ½ cup of kale or shaved Brussels sprouts to the bean mixture. 

Instructions: 

1. In a small bowl, whisk together the olive oil, vinegar, honey or sugar, and salt and pepper.
2. In a large bowl, mix together the beans and onion. Add any additional seasonal ingredients.
3. Pour the dressing over the beans and stir gently to coat. Refrigerate for at least one hour before serving.

Nutrition information per serving (basic recipe made with honey): 220 calorie; 9 grams of fat; 1 gram of saturated fat; 180 mg of sodium; 28 grams of carbohydrates; 7 grams of sugar; 6 grams of fiber; 8 grams of protein

‍