My Mama’s Bean Salad

My Mama's Bean Salad
My Mama’s Bean Salad

This is the recipe for My Mama’s Bean Salad. My mother is not plant-based, but she’s doing very well at making healthy choices. She’s been making this bean salad for decades, and it’s never gotten out of style. She used to make this when she was either serving buffet style, to bring at a potluck or as a side dish for some grilled meat or fish. I decided that this was satisfying enough to make a meal out of it. You can serve with a grain for an even more complete meal. Next time, I might even try to add cooked freekeh or spelt to the mix. Also, feel free to change out the beans for whatever you have on hand.

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My Mama’s Bean Salad

  • Author: Karine K
  • Prep Time: 15 minutes
  • Total Time: 15 minutes
  • Yield: 4 servings 1x
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Ingredients

  • Fresh kernels from two ears of corn (or from one can)
  • 1/2 red bell pepper, diced
  • 1/2 orange or yellow bell pepper, diced
  • 1 stalk celery with leaves, diced
  • 1 red onion, diced
  • 1 can red kidney beans, rinsed and drained
  • 1 can chickpeas, rinsed and drained
  • 1 cup fresh green beans, blanched and cut into 1-inch segments
  • 1 cup fresh parsley, minced
  • 1/2 cup olive oil
  • 1/4 cup white wine vinegar or apple cider vinegar
  • 12 cloves garlic, minced
  • 2 tablespoons pure maple syrup
  • 1/41/2 teaspoon sambal oalek or any other hot sauce (my mom used to put Tabasco sauce)
  • Sea salt and pepper, to taste

Instructions

Mix the corn, bell peppers, celery, red onion, beans, and parsley together in a large mixing bowl. Whisk together the olive oil, white wine vinegar, garlic, maple syrup and sambal oalek in a small bowl. Season to taste with salt and pepper. Mix the vinaigrette with the bean salad, according to your taste. I like a very seasoned salad, so I put almost all the vinaigrette. But go with your taste. Bon appétit!


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Salade de haricots de ma maman

  • Author: Karine K
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Ingredients

  • Grains de deux épis de maïs frais (ou d’une boîte de maïs en grains)
  • 1/2 poivron rouge, coupé en dés
  • 1/2 poivron orange ou jaune, coupé en dés
  • 1 branche de céleri, coupé en dés
  • 1 oignon rouge, coupés en dés
  • 1 boîte de haricots rouges, rincés et égouttés
  • 1 boîte de pois chiches, rincés et égouttés
  • 1 tasse de haricots verts frais, blanchis et coupés en segments de 1 pouce (2,5 cm)
  • 1 tasse de persil frais, émincé
  • 1/2 tasse d’huile d’olive
  • 1/4 tasse de vinaigre de vin blanc (ou de cidre)
  • 1 à 2 gousses d’ail, émincée(s)
  • 2 c. à soupe de sirop d’érable pur
  • 1/4 à 1/2 c. à thé de sambal oalek ou toute autre sauce épicée (ma mère utilise du Tabasco)
  • Sel de mer et poivre, au goût

Instructions

Mélanger le maïs, les poivrons, le céleri, l’oignon rouge, les haricots, et le persil dans un grand bol. Fouetter l’huile d’olive, le vinaigre, l’ail, le sirop d’érable et le sambal oalek dans un petit bol. Assaisonner au goût de sel de mer et de poivre. Ajouter de la vinaigrette à la salade au goût. J’aime ma salade bien assaisonnée alors je mets la vinaigrette au complet, mais allez-y selon vos goûts. Bon appétit!

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