Vegan Four Bean Salad - High Nutritional Value

Three Bean Salad a must at a South African Braai

A close friend of mine, recently made a comment about me, I think it is my cooking style and the way that I read and devour Cookery Books. Then again, I suppose it is also  because I am always taking a recipe that is fairly traditional and putting my distinct  stamp on.

This recipe is traditionally a "Three" Bean salad, now becouse I love the flavour and the nutritional value of Chick Peas, with a touch of magic it is now a Four Bean salad.

With the compliments of Jamie Bytes or is it Nigela Oliver, nope it is plan old Just_Rodney, back in the kitchen.

Ingredients - for those that like pictures

There you have it the cabs that is. The Onion comes in later
There you have it the cabs that is. The Onion comes in later

Ingredients

For the salad.

1 can Green Beans (String or runner)

1 can Butter Beans or Red Beans ( Sometimes break down and use both of them)

1 can Baked Beans in Tomato Sauce

By the way please use the same sized cans

1 can Chickpeas ( that the J_R sneaking in)

! medium Onion


Click thumbnail to view full-size
MustardSugar or sweetenerVirgin Olive OilGrape VinegarGround PepperSett Basil Fresh
Mustard
Mustard
Sugar or sweetener
Sugar or sweetener
Virgin Olive Oil
Virgin Olive Oil
Grape Vinegar
Grape Vinegar
Ground Pepper
Ground Pepper
Sett Basil Fresh
Sett Basil Fresh

Ingredients for the sauce

What you need is

2ml of Mustard Powder

10ml of Brown Sugar ( I use a Sweetener for health reasons)

1ml freshly Ground Black or Mixed Peppers

60ml Virgin Olive Oil

125ml Red Grape Vinegar (use balsamic or a Cider Vinegar if you choose)

2ml of freshly chopped sweet basil, or 5ml of dried basil

Putting It all Together

Now do really want to read a whole lot of how to put it together let my photos be your guide.

The Baked Beans, sauce and all is emptied into the mixing bowl.
The Baked Beans, sauce and all is emptied into the mixing bowl.
The Chickpeas are drained and added to the Baked Beans
The Chickpeas are drained and added to the Baked Beans
The Butter Beans are next and they too are drained and added to the mixing bowl.
The Butter Beans are next and they too are drained and added to the mixing bowl.
The Green Beans are opened.
The Green Beans are opened.
With a sharp knife cut the beans in the can. Slide the knife with the blade at 90 degrees, sharp side facing the opposite side of the can. Slice across, then move the knife to midway and repeat, do this several times.  Then drain and add to mixing bo
With a sharp knife cut the beans in the can. Slide the knife with the blade at 90 degrees, sharp side facing the opposite side of the can. Slice across, then move the knife to midway and repeat, do this several times. Then drain and add to mixing bo
The elusive Onion is now grated and added to the mixing bowl.
The elusive Onion is now grated and added to the mixing bowl.
There it is all ready for the final touches, aint she beutiful?
There it is all ready for the final touches, aint she beutiful?
Add the dressing that you made earlier, and give it a god gentle mix. Then place in the refrigerator for at least 4 hours.
Add the dressing that you made earlier, and give it a god gentle mix. Then place in the refrigerator for at least 4 hours.

Dinner Time

Transfer the contents of the mixing bowl to a serving bowl.

Grubs Up!

A healthy salad, the pulses in this will help reduce your blood sugar, while providing you with a good portion of protein and starch, with a smattering of vegetables. Good Health.
A healthy salad, the pulses in this will help reduce your blood sugar, while providing you with a good portion of protein and starch, with a smattering of vegetables. Good Health.

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Comments 17 comments

tonymac04 profile image

tonymac04 6 years ago from South Africa

Great recipe! Too bad I've been told to lay off beans because they aggravate my gout! Otherwise I would be rushing to make this myself.

Love and peace

Tony


Just_Rodney profile image

Just_Rodney 6 years ago from Johannesberg South Africa, The Gold Mine City Author

Thanks there tonymac, sorry about the gou. Glad you weer tempted though.


askjanbrass profile image

askjanbrass 6 years ago from St. Louis, MO

This does look like a fantastic recipe, and not at all what I was expecting. I love making a 3 bean salad, but I usually use chickpeas, black beans, and pinto or kidney beans with a balsamic dressing. Thanks for this recipe!


Just_Rodney profile image

Just_Rodney 6 years ago from Johannesberg South Africa, The Gold Mine City Author

Thanks for the suggestion on your bean choices, they too sound good.

Thanks for the comment.


ethel smith profile image

ethel smith 6 years ago from Kingston-Upon-Hull

Love all beans and pulses. Shame they make you windy :(


Karen Ellis profile image

Karen Ellis 6 years ago from Central Oregon

This is one of my favorites. I like to top my green salad with a scoop of bean salad.


Just_Rodney profile image

Just_Rodney 6 years ago from Johannesberg South Africa, The Gold Mine City Author

Ethel,

That is a bit of a nasty side effect, however they are very healthy for you.

Thanks for the comment.


Just_Rodney profile image

Just_Rodney 6 years ago from Johannesberg South Africa, The Gold Mine City Author

Karen,

That is a god way to enjoy the salad.

My favourite way to have the bean salad is to substitute the onions for a helping of my Chile onion relish, but then I could still ......... Nah getting carried away with myself again.

Take care Hun


susanlang profile image

susanlang 6 years ago

Hi Rodney: I love beans..great fiber. Checked out your other website too. Cool, your quite a baker! Thanks for sharing and I'll be back.


Just_Rodney profile image

Just_Rodney 6 years ago from Johannesberg South Africa, The Gold Mine City Author

Susan, thanks for the visit, thanks for the comments. It is great that I appeal to so many of my fellow hubbers.

I will be here and there is more in the "oven" so to speak.


Wit Hings 4 years ago

I'm making it tonight for tomorrows braai, after the League finals for 40 poeple.


Just_Rodney profile image

Just_Rodney 4 years ago from Johannesberg South Africa, The Gold Mine City Author

Yep it is a great accompaniament to a braai, would like to hear some feedback, if any.


Karen Ellis profile image

Karen Ellis 3 years ago from Central Oregon

Another yummy recipe to try. It looks easy and quick too, just my kind of dish.


Just_Rodney profile image

Just_Rodney 3 years ago from Johannesberg South Africa, The Gold Mine City Author

Karen, hanks, it is a great salad, high in protien and fibre, very healthy, comes within the low GL loading so it diet and diebetic friendly.

enjoy


sallybea profile image

sallybea 3 years ago from Norfolk

How could I ever forget bean salad - though I called it three bean salad - the chick peas are a new addition. I can feel myself slavering at the mouth!


Just_Rodney profile image

Just_Rodney 3 years ago from Johannesberg South Africa, The Gold Mine City Author

Sallybea, the reason for adding the chickpeas to the salad was purely as I enjoy the taste and crunch of them.

Really, the major reason is the very high protien, and fibre content.


sallybea profile image

sallybea 3 years ago from Norfolk

Sounds like a great idea to me.

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