Servings: 6 servings | Prep Time: 8 mins
1 (15-oz) kidney beans, drained and rinsed
1 (15-oz) garbanzo beans, drained and rinsed
1 (15-oz) black beans, drained and rinsed
1/3 cup olive oil
4 Tbsp red wine vinegar
1 tsp dried oregano
1/4 tsp garlic powder
salt & pepper, to taste
Open all three cans of beans and drain them into a colander (strainer) in the sink. Run cool faucet water over the beans to rinse them well. Give the colander a shake to shake off any excess water. If you’d like, you can use paper towels to pat the beans dry to remove more moisture. Transfer the drained and rinsed beans to a large mixing bowl.
In a small bowl, stir together the dressing ingredients (oil, vinegar, oregano, sea salt, and black pepper (and fresh minced garlic if adding)) until combined.
Pour the vinaigrette into the large bowl with the beans and use a rubber spatula or wooden spoon to stir everything together until the beans are well-coated.
Taste the bean salad for flavor and add more salt and pepper, oil and vinegar to your personal taste.
Serve bean salad as a side dish alongside any main dish and enjoy!
Store leftover bean salad in an airtight container in the refrigerator for up to 4 days.
Bean salad is even more flavorful the next day and the 2-3 days following preparation. For this reason, feel free to make this recipe ahead of time!
Customize this recipe by adding goodies like chopped red bell pepper, kalamata olives, sun-dried tomatoes, feta cheese, chopped cucumbers, and more.
Serving: 1 Serving (of 6) · Calories: 250kcal · Carbohydrates: 34g · Protein: 12g · Fat: 8g · Saturated Fat: 1g · Polyunsaturated Fat: 1g · Monounsaturated Fat: 5g · Sodium: 863mg · Fiber: 12g · Sugar: 2g
Servings: 4 servings | Prep Time: 5-7 hours
• 3 C. reduced-sodium vegetable or chicken broth
• 1 (28 ounce) can diced tomatoes or fresh tomatoes.
• 1 (15 ounce) canned beans, drained
• 2 carrots, peeled and chopped
• 1 celery stock, chopped
• Bay leaves, sage, thyme
• Salt and pepper
• 2 C. cooked whole wheat pasta
• Examples of other vegetables you can add: broccoli, squash, cauliflower, green beans, potato, bell pepper.
In a pot, combine broth, tomatoes, beans, carrots, celery, onion, bay leaves and ½ teaspoon each salt and pepper. Cover and cook on low for 6 hours or on high for 4 hours. Thirty minutes before the soup is done cooking, add the pasta. Cover and cook 30 more minutes. Remove bay leaves and season to taste.
Servings: 4 servings | Prep Time: 1 hr
• 1 cup lentils, rinsed
• 2 1/2 cups water
• 1 onion, chopped
• 1 carrot, chopped
• 1 tablespoon oil
• 1 bay leaf or teaspoon dried thyme (optional)
• Salt and pepper to taste
In a medium saucepan, heat oil over medium heat. Add onion, cook until softened, stirring frequently, about 5 minutes. Add water, carrots, lentils and seasoning. Bring to a boil 1-2 minutes , reduce heat to simmer until lentils are tender, 20-45 minutes.
Servings: 4 servings | Prep Time: 30 min
• 2 cups pinto beans
• 1 can canned chicken
• 1 small onion, chopped
• 1 tablespoon oil
• 1 8 oz can of tomatoes
• 1 8 oz can tomato sauce
• 2 tablespoon chili powder
• 1/2 tsp oregano or chopped parsley
Soak beans overnight in water. Drain beans just before cooking and cover again with fresh water. Cook slowly until almost tender. Remove beans from heat and set aside.
Heat pan with 1 TBS oil and cook chopped onions until limp. Add tomatoes, tomato sauce, onions and chicken into pinto beans pot, mix well. Add salt, chili powder and oregano or parsley. Cook for another 30 minutes.
Servings: 4 servings | Prep Time: 20 min
2 tbsp oil, divided
3 eggs, beaten
12 oz (340 g) Spam, low sodium preferred
2 cloves garlic, minced
2 green onion, chopped
1/2 cup (100 g) canned peas
1/2 cup (100 g) canned corn kernel
4 cup (730 g) leftover or fresh white rice
2 tbsp soy sauce
1 tbsp oyster sauce
2 tsp sesame oil
1/4 tsp white pepper, or black pepper
To make the fried rice sauce, mix all the ingredients in a small bowl and set aside.
Heat a tablespoon of oil in a wok or a large skillet over med-high heat. Add the beaten eggs and stir until they are half cooked (still slightly wet). Transfer the eggs to a plate and set aside.
Heat another tablespoon of oil, add Spam pieces and fry until they are crisp and slightly browned, about 2-3 minutes. Add garlic, green onion and stir fry for 1 minute.
Add peas and corn and continue to fry for 30 seconds. Add rice and toss with spam and vegetables until rice grains are separated and well incorporated.
Pour the sauce over and toss well with fried rice. Add the reserved scramble egg and continue to toss to heat through. Serve hot.