Three Bean Salad

Source: mercurynews.com

Three bean salad has been a staple of our picnics since I was a kid. Ours had 3 types of beans, hence the name. Mom used green beans, yellow beans and chick peas (otherwise known as garbanzo beans. Everyone knows the benefits of the green and yellow beans but few know that chickpeas are very healthy.

Chickpeas are a good source of protein, carbohydrates and fiber. The high fiber content is beneficial in lowering glucose levels, this is good for people suffering from type 1 diabetes. Fiber aids in improving blood sugar, lipid and insulin levels. Chickpeas contain phosphate, calcium, magnesium, manganese, zinc and vitamin K. These minerals support the building of your bone structure and strength. Phosphate and calcium are responsible for proper bone mineralization, without them bone loss results. These are the primary benefits of chickpeas although the are beneficial for maintaining many other health functions. I just like them in my salad. So here's the recipe.

INGREDIENTS:

1/3 cup roasted garlic vinegar or your favorite flavored vinegar

3 tablespoons olive oil

2 tablespoons chopped fresh parsley

½ teaspoon salt

Freshly ground black pepper to taste

15-ounce can kidney beans, rinsed and drained *

15-ounce can black-eyed peas, rinsed and drained *

15-ounce can chickpeas, rinsed and drained

1 yellow bell pepper, seeded and chopped

½ cup chopped red onion

*Note: this recipe calls for using black eyed peas and kidney beans which are very good but you may substitute them with the same portions of green beans and yellow wax beans

DIRECTIONS:

Combine the vinegar, oil, parsley in a large bowl.

Add to the vinegar and oil mixture all the remaining ingredients and toss, coating with the oil and vinegar dressing.

Salt and pepper to taste.

You can serve it immediately but if you allow the salad to sit in the refrigerator for an hour or two, the dressing will soak in the beans and improve the taste.

Sources: mercurynews.com
medicalnewstoday.com