Backyard Wagon Train Bean Salad - 4 servings
Preparation: 10 min. Cooking: 5 min. Total: 15 min.
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1 lb canned dark red kidney beans
-
1 cup small, cooked elbow macaroni, or wagon wheel pasta , drained
-
1 cup canned corn, drained
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1/4 cup parsley, chopped
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1/3 cup olive oil
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1/4 cup cider vinegar
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2 Tbsp Dijon mustard
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2 cloves garlic, crushed
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1 tsp cumin seed
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1 tsp chili powder
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1 tsp cayenne, optional
Mix beans , pasta, corn, and parsley in a medium-sized bowl. In a smaller bowl, blend oil, vinegar, mustard, garlic, cumin, chili powder, and cayenne pepper. Toss together with bean and pasta mixture. Serve at room temperature. Makes 4 to 6 servings.
Adapted from the Boutique Bean Pot Cookbook by Kathleen Mayes and Sandra Gottfried, 1992, Woodbridge Press. Courtesy American Dry Bean Board.
| Calories |
Fat |
Carbs |
Protein |
Fiber |
Sugar |
Cholesterol |
Sodium |
| 350 Cal |
19 g |
38 g |
9.5 g |
8.1 g |
3.8 g |
0 mg |
430 mg |
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Nutrients
| Calories |
350 Cal |
|
| Fat |
19 g |
|
| Carbs |
38 g |
|
| Protein |
9.5 g |
|
| Fiber |
8.1 g |
|
| Sugar |
3.8 g |
|
|
Fats
| Fat |
19 g |
|
| Fat, Sat. |
2.8 g |
|
| Fat, Mono. |
14 g |
|
| Fat, Poly. |
2.5 g |
|
| Cholesterol |
0 mg |
|
|
Vitamins
| Choline |
45 mg |
8.2% |
| Niacin |
1.4 mg |
8.9% |
| Panto. Acid |
0.36 mg |
7.2% |
| Riboflavin |
0.18 mg |
14% |
| Thiamin |
0.23 mg |
19% |
| Vitamin A |
710 IU |
24% |
| Vitamin B6 |
0.19 mg |
12% |
| Vitamin B12 |
0 mcg |
0% |
| Vitamin C |
7.8 mg |
8.6% |
| Vitamin D |
0 IU |
0% |
| Vitamin E |
3 mg |
20% |
| Vitamin K |
78 mcg |
65% |
|
Minerals
| Calcium |
49 mg |
4.9% |
| Copper |
0.24 mg |
26% |
| Fluoride |
2.4 mcg |
61% |
| Iron |
3 mg |
38% |
| Magnesium |
51 mg |
12% |
| Manganese |
0.45 mg |
6.4% |
| Phosphorus |
150 mg |
22% |
| Potassium |
430 mg |
9.1% |
| Selenium |
10 mcg |
19% |
| Sodium |
430 mg |
28% |
| Zinc |
2.3 mg |
21% |
|
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