Three Bean Salad

Green beans, also known as string bean, snap bean and ejotes (Mexico) are unripe fruit -- but most people consider and use green beans as a vegetable. Green bean is tasty and has a fleshy flavor. The pod is mildly sweet.

Green beans very popular. They can be purchased fresh, canned and frozen. They're cooked steamed, boiled, stir-fried as well as baked in casseroles.

Green beans have impressive antioxidants and minerals such as calcium and magnesium, important for bone health and for healthy formation of connective tissue. Studies report that the healthy fiber content helps prevent and combat diabetes.

This three-bean salad from EatingWell.com has far less sugar than typical versions. We opt for a combination of canned and frozen beans (for convenience) along with fresh green beans for their great taste and texture.

Three Bean Salad
Makes: 8 servings, about 1 cup each

Ingredients
3 tablespoons cider vinegar
3 tablespoons rice vinegar
1 tablespoon sugar
1 tablespoon whole-grain mustard
1 tablespoon canola oil
1/2 teaspoon salt
Freshly ground pepper , to taste
1/3 cup diced red onion
1 15-ounce can black-eyed peas , or chickpeas, rinsed
1 10-ounce package frozen baby lima beans
1 pound green beans, trimmed and cut into 1-inch pieces
2 tablespoons chopped fresh parsley

Put a large saucepan of water on to boil. Fill a large bowl half full with ice water and place next to the stove. Meanwhile, whisk cider vinegar, rice vinegar, sugar, mustard, oil, salt and pepper in a large bowl until blended. Add onion and black-eyed peas (or chickpeas); toss to coat.

Cook lima beans (or shelled edamame) in the boiling water until tender, about 5 minutes. Remove with a slotted spoon and refresh in the ice water. Pat dry and add to the bowl.

Cook green beans in the boiling water until just tender, 3 to 6 minutes. Drain and refresh in the ice water. Pat dry and add to the salad along with parsley; toss well.

Make Ahead Tip: Cook lima beans and green beans and refrigerate separately. Toss the salad components with the dressing just before serving.

Nutritional Information (amount per serving)
Calories 109; Carbohydrates 10g; Cholesterol 10mg; Fiber 6g; Sodium 322mg; Sugars 5g; Fat 2g; Protein 5g

Source: Eating Well

The body needs more than 40 nutrients: vitamins, minerals and water, as well as energy-providing protein, carbohydrates and fats. No one food supplies all the essential nutrients in the amounts needed. Therefore, it is important to eat a variety of foods each day.