Baba’s Three-Bean Salad is a delightful and healthy side dish that’s perfect for picnics, barbecues, or as a light and refreshing addition to any meal. It’s a colorful medley of three different types of beans, typically green beans, kidney beans, and wax beans, mixed with a sweet and tangy vinaigrette dressing.
History:
The history of Three-Bean Salad dates back to the mid-20th century when canned vegetables and convenience foods were gaining popularity in the United States. It was originally promoted as a quick and easy side dish that required minimal cooking, making it a popular choice for home cooks. Over time, variations of this classic salad emerged, with different ingredients and dressings to suit various tastes.
Components:
- Green Beans: These are typically blanched to maintain their vibrant green color and crisp texture.
- Kidney Beans: Canned kidney beans are often used for convenience, but you can also use cooked dried kidney beans.
- Wax Beans: These add a beautiful yellow color to the salad and a slightly different texture.
Vinaigrette Dressing:
The dressing is a key element in this salad, adding a sweet and tangy flavor. It usually consists of:
- Olive Oil: Provides richness and a smooth texture.
- Vinegar: Typically white wine or cider vinegar, which offers acidity.
- Sugar: Adds sweetness to balance the acidity.
- Salt and Pepper: For seasoning.
- Onions: Finely chopped red onions or shallots for a hint of sharpness.
- Celery Seed: Sometimes used to give a unique flavor to the dressing.
Steps to Prepare:
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Prepare the Beans: If you’re using fresh green beans, trim and blanch them in boiling water for a few minutes, then transfer them to an ice bath to cool and maintain their color. If you’re using canned beans, drain and rinse them.
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Prepare the Dressing: In a separate bowl, mix together the olive oil, vinegar, sugar, salt, pepper, finely chopped onions, and celery seed. Whisk until the sugar is dissolved and the ingredients are well combined.
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Combine the Beans: In a large bowl, combine the green beans, kidney beans, and wax beans.
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Dress the Salad: Pour the vinaigrette dressing over the bean mixture.
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Toss and Chill: Gently toss the salad to ensure that the dressing coats the beans evenly. Cover the bowl and refrigerate for at least a couple of hours or overnight to allow the flavors to meld.
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Serve: When you’re ready to serve, you can garnish the salad with additional red onion slices or fresh herbs like parsley or dill. It’s delicious both chilled or at room temperature.
Time Needed:
The preparation time for Baba’s Three-Bean Salad is relatively short, typically around 20-30 minutes, depending on whether you’re using fresh or canned beans. The chilling time in the refrigerator is crucial for allowing the flavors to meld, so plan for at least 2 hours or more. Overall, you can have this colorful and delicious salad ready to enjoy in a few hours or less! 🥗😊
Certainly! Here are the nutrition facts and some health information for Baba’s Three-Bean Salad:
Nutrition Facts (Approximate, per 1 cup serving):
- Calories: 140-160 kcal
- Total Fat: 7-8g
- Saturated Fat: 1g
- Cholesterol: 0mg
- Sodium: 300-350mg
- Total Carbohydrates: 17-20g
- Dietary Fiber: 4-5g
- Sugars: 6-8g
- Protein: 4-5g
Health Information:
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Low in Calories: Baba’s Three-Bean Salad is relatively low in calories, making it a healthy choice for those looking to maintain or lose weight.
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High in Fiber: The salad is rich in dietary fiber, which is essential for digestive health and can help keep you feeling full for longer.
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Good Source of Protein: It provides a moderate amount of plant-based protein, which is suitable for vegetarians and vegans.
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Low in Saturated Fat: The recipe typically contains very little saturated fat, making it a heart-healthy option.
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Low Cholesterol: It’s naturally cholesterol-free, which is excellent for heart health.
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Vitamins and Minerals: The salad offers various vitamins and minerals, particularly from the beans and vegetables, including vitamin C, vitamin K, potassium, and folate.
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Antioxidants: The colorful mix of beans in the salad provides antioxidants that help protect your cells from damage.
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Low Sugar: While there is some sugar in the dressing, the salad has a relatively low sugar content, making it a better choice than many other side dishes.
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Versatile and Customizable: You can adjust the ingredients and dressing to suit your dietary preferences and needs. For example, you can reduce the sugar content or use a sugar substitute for a lower-carb version.
Overall, Baba’s Three-Bean Salad is a nutritious side dish that can be part of a balanced diet. It offers a mix of essential nutrients and is a flavorful way to incorporate more vegetables and beans into your meals. Enjoy! 🥗😊
