Week of: July 5, 2010
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Giving a Classic Salad a New Look
By Dana Jacobi
for the American Institute for Cancer Research
Along with coleslaw, potato, and macaroni salads, three bean salad is an American classic. Unfortunately, recipes for this side dish, although full of good fiber and light on fat, are often full of sugar. Most versions are so sweet that I decided to experiment in a different direction, one that is just as good but healthier.
Along with sweet dressings, creamy ones are popular, too. So I pair this trio of beans with a tangy dressing that blends together thick Greek yogurt, mayonnaise, and mustard. Then, for color and fresh, summer flavor, just before serving, I toss in lavish amounts of fresh dill and Italian parsley plus chopped red and green bell peppers that add more color, plus nice crunch.
While I sincerely recommend using home-cooked dried beans because this avoids the load of sodium found in most canned beans, few people seem willing to do this, so when developing recipes, I use canned beans. Buying them raises two issues. First, canned beans vary widely in texture, from nicely firm to downright mushy. Second, from a health standpoint, most commercial and private label brands of canned beans are high in sodium content, providing from around 250 mg to nearly 500 mg per half-cup serving. Fortunately, rinsing canned beans reduces sodium considerably, and supermarkets now offer a growing number of low- and reduced-sodium choices. Still, I suggest trying different brands to find one that is both lowest in sodium and has the best texture. Also check out natural foods brands, which generally contain from zero to around 150 mg sodium and do not contain additives, such as sulfites and sugar, that may be found in other brands.
Three Bean Salad with Creamy Mustard Dill Dressing
- 1 cup canned chickpeas, rinsed and drained
- 1 cup canned Great Northern beans, rinsed and drained
- 1 cup canned kidney or red beans, rinsed and drained
- 1/2 cup finely chopped red onion
- 1 small red bell pepper, diced (optional)
- 1 small green bell pepper, diced (optional)
- 2 Tbsp. fat-free or 2 percent Greek yogurt
- 1 Tbsp. low-fat mayonnaise
- 1 Tbsp. coarse seed mustard
- 1 tsp. lemon juice
- 2 dashes hot pepper sauce
- 1/2 tsp. salt
- 1/4 teaspoon ground black pepper
- 2 tsp. extra virgin olive oil
- 1/2 cup chopped fresh dill
- 1/4 cup chopped flat-leaf parsley
In mixing bowl, combine beans with onion and peppers, if using.
For dressing, place in mini food processor the yogurt, mayonnaise, mustard, lemon juice, hot sauce, salt and pepper and whirl to combine. With the motor running, drizzle in oil. Add dressing to beans and mix to combine. If serving immediately, mix in dill and parsley. Or, cover the dressed beans and refrigerate for up to 8 hours, adding herbs just before serving.
Makes 4 servings
Per serving: 230 calories, 5 g total fat (<1 g saturated fat), 36 g carbohydrate,
11 g protein, 11 g dietary fiber, 390 mg sodium
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