Backyard Wagon Train Bean Salad
Preparation: 10 min.Cooking: 5 min.Total: 15 min.
- 1 lb canned dark red kidney beans
- 1 cup small, cooked elbow macaroni, or wagon wheel pasta , drained
- 1 cup canned corn, drained
- 1/4 cup parsley, chopped
- 1/3 cup olive oil
- 1/4 cup cider vinegar
- 2 Tbsp Dijon mustard
- 2 cloves garlic, crushed
- 1 tsp cumin seed
- 1 tsp chili powder
- 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.
Nutrients
| Fiber | 8.1 g | |
| Fat | 19 g | |
| Sugar | 3.8 g | |
| Carbs | 38 g | |
| Protein | 9.5 g | |
| Calories | 350 Cal | |
|
Fats
| Fat, Poly | 2.5 g | |
| Fat, Mono | 14 g | |
| Fat, Sat | 2.8 g | |
| Fat, Trans | 0 g | |
| Fat, Percent | 49 % | |
|
Vitamins
| Vitamin, K | 78 mcg | 65 % |
| Vitamin, A | 710 IU | 24 % |
| Vitamin, B12 | 0 mcg | 0 % |
| Niacin | 1.4 mg | 8.9 % |
| Riboflavin | 0.18 mg | 14 % |
| Vitamin, C | 7.8 mg | 8.6 % |
| Vitamin, D | 0 IU | 0 % |
| Vitamin, B6 | 0.19 mg | 12 % |
| Vitamin, E | 3 mg | 20 % |
| Panto, Acid | 0.36 mg | 7.2 % |
| Choline | 45 mg | 8.2 % |
| Thiamin | 0.23 mg | 19 % |
|
Minerals
| Calcium | 49 mg | 4.9 % |
| Phosphorus | 150 mg | 22 % |
| Magnesium | 51 mg | 12 % |
| Copper | 0.24 mg | 26 % |
| Fluoride | 2.4 mcg | 61 % |
| Zinc | 2.3 mg | 21 % |
| Sodium | 430 mg | 28 % |
| Selenium | 10 mcg | 19 % |
| Manganese | 0.45 mg | 6.4 % |
| Potassium | 430 mg | 9.1 % |
| Iron | 3 mg | 38 % |
|