Mixed Bean and Corn Salad

mixed bean and corn salad

Mixed Bean and Corn Salad

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Servings: 4
Calories: 241
Prep Time 15 minutes
Cook Time 45 minutes

Ingredients
 

  • 3 oz red kidney beans soaked overnight
  • 3 oz haricot beans soaked overnight
  • 3 oz fresh or frozen green beans
  • 7 oz can sweetcorn drained
  • 1 tablespoon chopped mixed herbs or 2 teaspoons dried herbs
  • 4 tablespoons light French dressing see below

for the light french dressing

  • 3 tablespoons olive oil
  • 2 tablespoons lemon juice
  • salt
  • 1/4 teaspoon sugar
  • freshly ground black pepper
  • 1/4 teaspoon made English mustard

Instructions

  • Drain the kidney and haricot beans, rinse and place in separate pans. Cover the cold water and bring to the boil.
  • Cook rapidly for 10 minutes, then reduce the heat and cook for 30-35 minutes, or until the beans are tender. Drain and place in a serving bowl.
  • Cook the green and broad beans in boiling water until tender, then drain and add to the serving bowl. Stir in the sweetcorn and herbs.
  • Pour the French dressing over the salad, then mix well. If possible, add the dressing while the beans are still warm and leave at room temperature for 1-2 hours before serving.
  • You can save time by using drained canned kidney and haricot beans but remember to rinse these thoroughly under cold running water. Check the labels on the cans
  • to see what additives have been included.

for the light french dressing

  • To make the dressing, put all the ingredients into a screw-topped jar and shake vigorously until blended.
  • Just before serving the salad spoon the dressing over and garnish with watercress.
Calories: 241 kcal
Carbohydrates: 25 g
Protein: 6 g
Fat: 15g
Saturated Fat: 2 g
Trans Fat: 1 g
Sodium: 146 mg
Potassium: 360 mg
Fiber: 5 g
Sugar: 5 g
Vitamin A: 304 IU
Vitamin C: 9 mg
Calcium: 44 mg
Iron: 2 mg
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