Red White and Black Bean Salad Recipe

Red White and Black Bean Salad Recipe
Good nutrition is one of the ways to keep the negative symptoms of Attention Deficit Disorder at bay. This salad is easy to make and filled with vitamins, minerals, fiber, and good lean protein. Since it can be used several different ways, it helps to keep meals organized.

Red White and Black Bean Salad


1 cup of frozen bean, corn, onions, and pepper vegetables (I used Flav-R-Pac Santa Fe Medley. You can also use plain frozen corn.)
1/3 cup freshly squeezed lime juice (Please used freshly squeezed; bottled is not the same!)
2 tablespoons of raw vinegar (Shake the bottle to combine the mother with the vinegar.)
1/2 teaspoon seasoned salt (I used Tony Chachere's Creole seasoning.)
1/2 teaspoon garlic salt
1/4 teaspoon freshly ground pepper
About 1/3 cup olive oil (I used Kirkland extra virgin olive oil.)
1/2 teaspoon Aleppo pepper flakes (Optional, for a kick of heat. This is Penzey's brand that I love to use.)
Hot sauce to taste (Optional, if you like it really spicy. I didn't use any.)

1 cup thinly sliced spring onions-white parts separated into rings
1/3 cup finely chopped poblano pepper
1 cup of finely chopped yellow squash
1/2 cup chopped cilantro
3 cups of chopped Roma tomatoes
1 - 15 ounce can of canneloni beans-drained (I used La Preferida brand.)
1 - 15 ounce can of black beans-drained and rinsed (I used La Preferida brand.)
1 - 15 ounce can of red or pinto beans-drained and rinsed (I used La Preferida brand.)


I added 1 cup of frozen Southwestern bean, corn, and red pepper vegetables to a covered microwave safe bowl and microwaved on high for 3 minutes. Then, I let the veggies stand until my chopping was completed.

Make the dressing and let it stand. Into a measuring cup for liquids, I squeezed my 1/3 cup of lime juice. This took 3 limes. I added the vinegar, Tony Chachere's Creole seasoning, garlic salt, pepper, and Aleppo pepper. Add the hot sauce, if desired. Stir this to mix it. Then, add olive oil up to the 3/4 cup line.

I used my Kitchen Aid food processor for all of my slicing and chopping. For large items, like tomatoes and squash, I cut them into quarters before processing them. Using a thin slicing blade, thinly slice the spring onions, and measure the slices before separating them into rings. Put them in a large bowl. I used the chopping blade and pulse function for the rest of my veggie chopping. I just pulse-chopped until each individual ingredient looked right. I chopped in the order given in the ingredients: poblano pepper, squash, cilantro, and Roma Tomatoes. After chopping each ingredient, I transferred it to the large mixing bowl, including any juices from the veggies. After the onions, peppers, squash, cilantro, and tomatoes were in the bowl, I added the small can of drained cannelloni beans. Then, I rinsed the black and red beans in a colander and added them to the bowl. Finally, I added the Sante Fe Medley bean, corn, onions, and peppers. Then, I gave the ingredients a gentle stir to mix them.

Stir the dressing vigorously, then pour evenly over the bean salad mixture. Stir gently to combine the salad and dressing. Put the salad in a covered container and refrigerate it. It is best to let this salad stand in the refrigerator for an hour before serving to let the flavors mingle.

This is one variation of the bean salads that I make. Using three different beans helps to make a more complete protein, since they have different amino acid profiles. I try to make a salad or soup that I can use for several meals during the week. It allows us to have better nutrition, and it helps me to stay organized. I hope that you try this tasty bean several ways. Use it as a side dish or a topping for a green salad. Serve it warmed up over rice. You can also roll it up in a flour tortilla with cheese and shredded lettuce.

You can vary the ingredients to please your family. Add more of one ingredient and less of another. Add something completely new! Use your version of this dish to plan several meals. Planning is the key to living well with ADD.

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You Should Also Read:
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