Bean Counting

These days, we’re all looking to save some money, right? I saw a report this morning that said grocery bills are expected to rise another five percent this year and again in 2009. I immediately thought of beans. I shared my thoughts with eight year old Caroline and got that “you must be crazy” look, but it’s true. Beans are a great way to stretch your budget without sacrificing nutrition.

When we plan meals and think about protein, we tend to forget about the lowly bean. Beans are not only a source of protein, but are full of fiber and nutrients. Beans keep you feeling full all day and can slow digestion. While beans are not a complete protein like animal proteins are, they are still a good, cheap source of protein. I want you to have animal proteins at least once a day. (Choose from whey protein, fish, lean meats, egg whites, etc.) But, when you can buy a can of nutritious and satisfying beans for as low as 39 cents a can, why not open, rinse, and enjoy! There are so many different varieties of beans to choose from. This summer, try garbanzo, kidney or black eyed peas on baby greens, mixed veggies and spinach then add vinegar and oil for a perfect (and cheap!) lunch. In the winter months, make chili with red beans or try a split pea soup. Or, try my recipe for bean salad below – it’s a family favorite!

Bean Salad

Believe it or not, my son Evan’s first word was bean and it’s because of this recipe. It’s hard to believe it’s been sixteen years, but he used to eat beans in his high chair all the time. He would mash them all over his face and body and chair and say, “bean, bean, bean.” He’d have beans from head to toe. He loved this salad as a toddler and still loves it now. My whole family loves this summer dish. It’s best the day after it’s made because the marinade has a chance to sink in. It’s full of flavor, protein and nutrients – enjoy!


Preparation Time: 20 minutes
Serves: 6-10

Ingredients
Bean Mixture:
One 10.5 ounce can Black Beans
One 16 ounce can Butter or Lima Beans
One 16 ounce can Garbanzo Beans
One 16 ounce can Kidney Beans
One 16 ounce can Black Eyed Peas
One cup chopped green onion
1/3 cup chopped parsley
Red onion rings
Rinse beans under cold water and drain. Place in large bowl. Add green onion and chopped parsley to beans. Set aside.

Dressing:
2/3 cup olive oil
Four Tablespoons lemon juice
Four Tablespoons cider vinegar
One teaspoon Tabasco (we prefer Frank’s Red Hot – it’s not quite as hot)
One teaspoon dry mustard
1 teaspoon garlic powder

Mix all dressing ingredients and pour over prepared bean mixture. Top with red onion rings.

Chill several hours or overnight.