Healthy Three Bean Salad

More about this recipe:

A healthy three bean salad made with green beans, sugar beans and garbanzo beans. It usually contains vinegar but this recipe uses lemon juice instead. It also generally contains cane sugar but this one uses fructose instead. You can also use Xylitol or honey instead of fructose. As for the onions…you can either toss them in raw (as the recipe suggests) or you can fry them a little beforehand and then add them. If you don’t like the very strong sting the raw onions sometimes leave I would suggest you fry them a little beforehand.

Tips for this recipe:

If you would like to save some time you can cook your garbanzo beans in a Wonderbag the previous night (I’ve mentioned this in the recipe‘s notes as well). It will really save you an hour or more and you will have delicious soft garbanzo beans in the end. If you are wondering how to cook your garbanzo beans by using a Wonderbag, here’s how:

  1. Place your garbanzo beans in a pot.
  2. Cover them with boiling kettle water.
  3. Add a little salt.
  4. Once they start to boil (this should not take more than 10 minutes) remove the pot from the stove and place it in the Wonderbag.
  5. Close the Wonderbag and leave your garbanzos overnight. The garbanzos will continue to cook overnight in the Wonderbag.
  6. The next morning your garbanzos will be ready and soft.
  7. Tip: Place a round wooden cutting board (or anything similar) at the bottom of the Wonderbag to prevent the pot from burning the material.

Background Story:

I use to love the way my mom made this recipe. She makes this recipe the traditional way with vinegar, sugar and sunflower oil. She also uses white kidney beans instead of sugar beans. So I decided to try and adapt her traditionally recipe into a healthy three bean salad recipe. My adapted version still doesn’t taste as good as hers, unfortunately, but it’s definitely healthier. We also use sugar beans instead of white beans because they are cheaper. Well, that’s really all there is to say about this recipe. Adapt and enjoy!

Healthy Three Bean Salad

Total Time: 1 hour

Serving Size: 2 people

Healthy Three Bean Salad

Ingredients

  • ¾ cup Sugar Beans1
  • 1 ½ cups Garbanzo Beans
  • 1 ½ cups Green Bean Pieces
  • ¾ of an Onion
  • 3 tablespoons Lemon Juice
  • 2 tablespoons Fructose
  • 1 tablespoon Olive Oil

Instructions

    Soaking Overnight:
  1. Soak the sugar beans overnight in approximately 5 cups of water.
    Cooking the Sugar Beans and Garbanzo Beans:
  1. Drain the water from the soaked sugar beans the next day. Cook the sugar beans and garbanzo beans until they are soft.2
    Cutting and Mixing:
  1. Cut the onion into small pieces and add to a salad bowl.
  2. Cut the green beans in pieces that will fill 1 and a ½ cups, cutting of any unwanted parts. Add the pieces to the salad bowl.
  3. Add the lemon juice, fructose and olive oil to the bowl and mix together.
    When the Sugar Beans and Garbanzo Beans are cooked:
  1. Drain any excess water from the sugar beans and garbanzo beans.3
  2. Add the sugar beans and garbanzo beans to the salad bowl.
  3. Mix all together thoroughly.
  4. Best to serve when the salad has cooled down in the fridge.

Notes

1. Sugar beans are also known as speckled beans. Remember to let your beans soak overnight.

2. I cook the whole packet of garbanzo beans (also known as chickpeas) at once and then freeze the rest for later use. You can place your garbanzo beans in a Wonderbag and leave it overnight, which will reduce your cooking time tremendously. I would strongly suggest this, since garbanzo beans can take quite a while to cook soft.

3. If you are using garbanzo beans that you have frozen beforehand you can just let them defrost and add them.

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This entry was posted in Salads.

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