Food and Nutrition


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Three Bean Salad

This healthy recipe comes from NDSU Extension Service.


1½ c. frozen shelled edamame
¼ c. olive oil
1 tsp. ground cumin
1 (15-oz.) can black beans, drained and rinsed
1 (15-oz.) can black-eyed peas, drained and rinsed
½ c. chopped red onion
2 c. thinly sliced celery
2 Tbsp. fresh lime juice
½ c. chopped fresh cilantro
1 tsp. finely chopped garlic
Salt to taste
Black pepper to taste


Cook edamame in a 1½- to 2-quart saucepan of boiling salted water, uncovered, four minutes. Drain in a colander, then rinse under cold water to stop cooking. Heat oil in a small, heavy skillet over moderately low heat until hot but not smoking, then cook cumin, stirring, until fragrant and a shade darker, about 30 seconds. Pour into a large heatproof bowl. Add edamame and remaining ingredients to cumin oil and toss to coat. Let stand 10 minutes for flavors to blend.

Makes eight servings. Each serving has 180 calories, 8 g fat, 8 g protein, 19 g carbohydrate, 7 g fiber and 260 mg sodium.

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