Traditional three-bean salad gets a healthy, fresh spin with the addition of black soybeans, snap peas and a tarragon-infused dressing. Find black soybeans near other canned beans; they're a sweeter, creamier relative of the green ones you're probably familiar with.
- 2 cups yellow wax beans (about 8 ounces), trimmed, cut into 1½-inch pieces
- 2 cups sugar snap peas (about 6 ounces), trimmed, halved if desired
- ½ cup extra-virgin olive oil
- 3 tablespoons white-wine vinegar
- 2 teaspoons Dijon mustard
- 2 teaspoons honey
- 2 teaspoons chopped fresh tarragon or ¾ teaspoon dried
- 1 teaspoon salt
- ½ teaspoon ground pepper
- 1 15-ounce can black soybeans or black beans (see Tip), rinsed
- 1 15-ounce can chickpeas, rinsed
- 1 bunch scallions, very thinly sliced
- Bring 1 inch of water to a boil in a large saucepan fitted with a steamer basket. Add wax beans and snap peas; cover and steam until crisp-tender, 4 to 5 minutes. Spread the vegetables out on a large baking sheet to cool.
- Whisk oil, vinegar, mustard, honey, tarragon, salt and pepper in a large bowl. Add soybeans (or black beans), chickpeas, scallions and the cooled vegetables; toss to coat. Serve at room temperature or cold.
Try homemade beans instead of canned. Start with 1 pound of any type of dry beans and rinse well. Place in a large bowl and cover with 2 inches of cold water. Let soak at least 8 hours or overnight. (If you're in a hurry, put the beans in a pot and cover with 2 inches of water; bring to boil, boil for 2 minutes. Remove from heat and let stand, covered, for 1 hour.) Drain the beans, transfer to a large pot and cover with 3 inches cold water. Bring to a boil, skimming off any foam. Reduce heat to a gentle simmer; cook, stirring occasionally, until the beans are tender, 30 minutes to 2 hours. (Cooking time varies depending on the type and age of the bean; start checking tenderness at 30 minutes.) Wait until the beans are almost tender to add salt; adding it too early can prevent beans from softening. (Use about 1 teaspoon salt per pound of beans.) Refrigerate beans in their cooking liquid for up to 1 week or freeze for up to 3 months. One pound dry beans makes 5 to 6 cups
Cut Down on Dishes: A rimmed baking sheet is great for everything from roasting to catching accidental drips and spills. For effortless cleanup and to keep your baking sheets in tip-top shape, line them with a layer of foil before each use.
Serving size: ⅔ cup
Per serving: 189 calories; 12 g fat(2 g sat); 5 g fiber; 18 g carbohydrates; 4 g protein; 58 mcg folate; 0 mg cholesterol; 3 g sugars; 1 g added sugars; 255 IU vitamin A; 13 mg vitamin C; 45 mg calcium; 2 mg iron; 338 mg sodium; 266 mg potassium
Nutrition Bonus: Vitamin C (22% daily value)
Carbohydrate Servings: 1
Exchanges: ½ starch, ½ vegetable, ½ lean meat, 2 fat