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Low-Carb Four-Bean Salad

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Updated June 26, 2014

This low-carb adaptation of the traditional 3-bean or 4-bean salad makes two adjustments - it is sugar-free and the beans are less starchy ones. If you want to use kidney beans or chick peas instead of the black soy beans or edamame, it's preferable not to use canned beans, which are more glycemic and have less resistant starch than if you buy the dry beans and soak and cook them yourself. If you want a three-bean salad, just use 16 oz of the green beans and eliminate one of the others.

Yield: 12 Servings

Ingredients:

  • 12 oz. green beans - fresh or frozen (you can use canned if you prefer)
  • 1 15 oz can yellow string beans - if you can get frozen or fresh, all the better
  • 1 15 oz can black soy beans
  • 1 cup fresh or frozen shelled edamame (fresh soy beans)
  • 1/3 cup chopped red Bell pepper
  • 1/3 cup chopped green Bell pepper
  • 1/4 cup chopped red onion
  • 1/4 cup chopped fresh parsley
  • 3 tablespoons red wine vinegar
  • 1 teaspoon prepared mustard
  • 1/2 teaspoon garlic powder
  • 1 teaspoon dried herbs - I like Greek or Italian mixtures, but thyme is good - you can use whatever you like
  • Salt and pepper to taste
  • 1/2 cup light olive oil or other oil (see note)

Preparation:

1. Combine the beans, peppers, onion, and parsley in a large bowl.

2. Mix the vinegar with the mustard and seasonings, either in a small bowl, or a shaker such as a glass jar. Add the oil, and whisk or shake to combine. Pour over the beans and vegetables, and toss.

Note on oil: The only problem with using extra-virgin olive oil is that it tends to solidify when refrigerated. If the salad is going to be eaten all in one sitting, or if you're willing to let it come to room temperature before eating, you can use extra-virgin if you want. Another alternative is a high-mono type of safflower or sunflower oil such as Saffola brand. I'm not a fan of using other seed oils (e.g. corn oil or soy oil) as they are so high in omega-6 fats.

Nutritional Information: Makes 12 servings of about half a cup each. Each serving has 3 grams effective carbohydrate plus 4 grams fiber (7 grams total carbohydrate), 5 grams protein, and 144 calories.
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