Vibrant Summer Four Bean Salad

Prep Time: 15 min

The Four Bean Salad is a picnic MVP. It’s light, refreshing, and packed with nutrients that’ll keep you fueled for all your outdoor adventures. Plus, with that tangy, zesty dressing caressing every bean and veggie, it’s like a flavor explosion that’ll have you coming back for more!

Picture this: a medley of vibrant, colorful beans dancing together in a harmonious symphony of flavor. We’re talking kidney beans, black beans, garbanzo, and navy beans, all dressed to impress. This salad is the epitome of summer freshness, bursting with wholesome ingredients that will make your taste buds do a happy dance.

In TCM Kidney Beansare known for their ability to tonify blood and tonify yin. They also help to clear heat, resolve dampness, and regulate water.

Ancient Chinese medical texts cite that they enter the Spleen, Small Intestine, Large Intestine, and Kidney channels and organs. Like all legumes listed in the beans category the flavor of kidney beans is sweet, and they are considered to be neutral in temperature.

Chinese medicine generally considers kidney beans, which are shaped like a kidney, to be very beneficial for kidney problems. Specifically they could be prescribed for clearing heat in the kidneys, or to help with water regulation problems such as edema.

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INGREDIENTS

For the Salad

• 1 (15 oz) can Black Beans

• 1 (15 oz) Can Garbanzo Beans/Chickpeas

• 1 (15 oz) Can Kidney Beans

• 1 (15 oz) Can Cannellini (or Navy) Beans

• 2 Cups Bell Peppers (yellow, orange and red), diced small

• 1/4 Cup Pepperoncini (or Banana) Peppers, diced

• 1/2 Cup Black or Kalamata Olives, sliced in half

• 1/3 Cup Red Onion, diced

• 1 Cup Cherry Tomatoes, halved (or quartered)

• 1/4 Cup Fresh Parsley, chopped

• 1/4 Cup Fresh Cilantro, chopped

For the Dressing

• 1/2 Cup Olive Oil

• 1/4 Cup Red Wine Vinegar

• 1–2 Tablespoons Sugar

• 2 teaspoons Dijon mustard

• 1 teaspoon Onion Powder

• 1/2 teaspoon Celery Salt

• 1/2 teaspoon Sea Salt

• Fresh Black pepper to taste
  

INSTRUCTIONS

1. In a large colander, drain and thoroughly rinse all the beans.  Continue rinsing until the ‘bubbles’ disappear, picking out any broken, mushy beans or shells from the garbanzo beans.

2. In a large bowl, combine all the ingredients for the dressing EXCEPT the oil.  Whisk quickly and slowly drizzle in the olive oil until the dressing is emulsified.  Taste for seasonings and adjust.

3. Add the beans, peppers, olives, onion and tomatoes and toss until combined.  Add the parsley and cilantro and toss gently.

4. Refrigerate at least 1-2 hours before serving.

NOTES

If you have a larger sheet pan, pour the yogurt to your desired thickness. Also, feel free to experiment with flavored yogurt as your base — remember to add less/omit honey if the yogurt is already sweetened!

photo and recipe credits to Happily Unprocessed