Three-Bean Salad with Arugula Recipe

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Nutritious Delicious: Turbocharge Your Favorite Recipes with 50 Everyday SuperfoodsFor a fresher take on three-bean salad that would feel at home on any picnic spread, we kept things simple but ditched the mushy canned string beans and sugary vinaigrette. Instead, we steamed fresh green beans to crisp-tender perfection. We tested various combinations of beans and settled on chickpeas and kidney beans to round out the trio for an appealing mix of color, texture, and flavor. Most recipes rely on a syrupy dressing made from sugar and vinegar; we opted for a bright vinaigrette, with just a hint of honey sweetness to recall the classic formula. To keep the sharpness of the red onion in check, we marinated it briefly in the vinaigrette. One last change: Just before serving, we folded in a generous bundle of baby arugula, transforming this picnic-table standby into a complete and satisfying lunch. Be sure to set up the ice water bath before cooking the green beans, as plunging them in the cold water immediately after steaming retains their bright green color and ensures that they don’t overcook.

  • Yield: 6 Servings

Ingredients

  • 3 tablespoons cider vinegar
  • 2 teaspoons honey
  • 1 garlic clove, minced
  • Salt and pepper
  • 2 tablespoons cold-pressed extra-virgin olive oil
  • ½ small red onion, sliced thin
  • 8 ounces green beans, trimmed and cut into 1-inch lengths
  • 1 (15-ounce) can chickpeas, rinsed
  • 1 (15-ounce) can red kidney beans, rinsed
  • ¼ cup minced fresh parsley
  • 3 ounces (3 cups) baby arugula
How to Make It
  1. Whisk vinegar, honey, garlic, ½ teaspoon salt, and ⅛ teaspoon pepper together in large bowl until well combined. Whisking constantly, slowly drizzle in oil. Stir in onion and set aside. Fill separate large bowl halfway with ice and water.
  2. Bring ½ inch water to rolling boil in medium saucepan over high heat. Place green beans in steamer basket then transfer basket to saucepan. Cover, reduce heat to medium-low, and cook beans until crisp-tender, about 4 minutes. Transfer beans to bowl of ice water and let sit until chilled, about 5 minutes. Drain well and pat dry with paper towels.
  3. Add green beans, chickpeas, kidney beans, and parsley to vinaigrette mixture and toss well to coat. Gently fold in arugula, and season with salt and pepper to taste. Serve.
Nutrition Facts
Serving Size 1
Nutritional Value Per Serving
Calories
150 kcal
Calories from Fat:
45 kcal
% Daily Value*
Total Fat
5 g
14%
Saturated Fat
0.5 g
3%
Trans Fat
g
Sodium
430 mg
7%
carbohydrates
20 g
15%
Dietary Fiber
5 g
13%
Sugars
5 g
6%
Protein
6 g
12%
* Above mentioned %DVs (Percent Daily Values) are based on 2,000 calorie food intake.

DVs (Daily values) may be vary depending upon individuals daily calorie needs. Above nutritional values are estimates and should only be used as a guide for approximation. They are not allfoodchef.com recommendations. Calculations are based on average weight of 194 lbs. and ages of 19 to 50 years.
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