flag image

Combining flavors in a single bowl

Toss red kidney beans, chick peas and corn to make a healthy and delicious salad and all in one bowl. photo by Janice Rouleau.

August 15, 2013
Chilled food in the summer is a must. Being able to prepare a flavorful dish without too much work is even better. Declaring that the dish is healthy as well really brings a recipe to home plate.

Good for you tangy three bean salad combines canned beans with fresh ingredients like red onion and lime juice tossed with a bit of cumin and other goodies.

I published this recipe nearly a decade ago and recently turned to it for a barbecue. Perfect for vegetarians who won't be reaching for a burger or a dog.

Tangy 3 - Bean Salad


1 - 15 oz. can garbanzo beans, drained and rinsed

1 - 15 oz. can dark kidney beans, drained and rinsed

1 - 15 oz. can pinto beans, drained and rinsed

1 cup frozen corn, thawed

cup finely chopped red onion

cup chopped fresh parsley

2 - 4 oz. cans green chilies

2 - 2 oz. jars diced pimentos, drained

1 teaspoon fresh grated lemon rind

1/4 cup fresh squeezed lime juice (1 to 2 limes)

2 tablespoons olive oil

1 teaspoon hot sauce

teaspoon ground cumin

1/4 teaspoon salt

sliced lime for garnish

Drain and rinse canned beans one at a time. Toss them together in a large bowl. Add corn, red onion, parsley, green chilies and pimento and toss again. Gently stir in lime rind, lime juice, olive oil, hot sauce, cumin and salt. Toss and fold until well combined.

The ingredient list may appear long but the actual preparation was less than 30 minutes.

Make this yummy bean salad a day in advance. Toss again before serving. Garnish with sliced fresh lime.

Toss leftover beans salad with just cooked pasta for yet another healthy meal.

Family Center Ask the Experts 1
Jaguar Landrover 2
Fresh Farms-3
Capricious Left
Ed Rinke Right