Zesty Three-Bean Medley Salad
Elevate your salad game with this Zesty Three-Bean Medley Salad, a vibrant twist on the classic dish that combines the nutty flavor of edamame, the earthy richness of black beans, and the creamy texture of black-eyed peas. Inspired by a Gourmet Magazine recipe from March 2007, this refreshing salad is perfect for any occasion, whether as a side to complement grilled meats and fish or as a protein-packed main course with crumbled feta. The dish is not only easy to prepare but also allows the ingredients to marinate, enhancing their flavors with a fantastic balance of spices and bright cilantro. Don't forget to make extra; leftovers taste even better the next day! With its colorful presentation and robust taste, this salad will become a staple in your culinary repertoire.
6
Servings
200
Calories
12
Ingredients
Ingredients
frozen shelled edamame
1 1/2 cups (8 ounces) (thawed)
olive oil
2-4 tablespoons (adjust to taste)
ground cumin
1 teaspoon (toasted)
black beans
1 (15-ounce) can (drained and rinsed)
black-eyed peas or garbanzo beans
1 (15-ounce) can (drained and rinsed)
red onion
1/2 cup (chopped)
celery or cucumbers
2 cups (thinly sliced or chopped)
fresh lime juice
2 tablespoons (freshly squeezed)
fresh cilantro
1/2 cup (chopped)
garlic
1 teaspoon (finely chopped)
salt
1 1/2 teaspoons (to taste)
black pepper
1/4 teaspoon (to taste)
Instructions
1
Boil a large pot of salted water and add the frozen shelled edamame. Cook for 4 minutes, or until tender, then drain and rinse under cold water to stop the cooking process. Set aside.
2
In a small heavy skillet over moderately low heat, add olive oil and heat until hot but not smoking. Add the ground cumin and stir continuously for about 30 seconds until fragrant and slightly darker in color. Remove from heat and let cool slightly.
3
In a large heatproof bowl, combine the cooked edamame, black beans, black-eyed peas (or garbanzo beans), red onion, sliced celery (or chopped cucumbers), fresh lime juice, chopped cilantro, finely chopped garlic, salt, and black pepper.
4
Pour the cumin oil over the bean mixture and gently toss everything together to ensure it’s evenly coated. Allow the salad to sit for at least 10 minutes to let the flavors meld, but if time permits, marinating longer will enhance the taste even more.
Nutrition Information
8g
Fat
25g
Carbs
5g
Protein
5g
Fiber
1g
Sugar
Frequently Asked Questions
Frequently Asked Questions
What is the primary protein source in the Zesty Three-Bean Medley Salad?
The salad features a blend of shelled edamame, black beans, and black-eyed peas, providing a protein-packed base.
How long should I cook the frozen edamame?
The frozen shelled edamame should be boiled in salted water for approximately 4 minutes or until tender.
Can I substitute black-eyed peas with another bean?
Yes, you can easily substitute the black-eyed peas with an equal amount of canned garbanzo beans.
Is this three-bean salad recipe vegan?
Yes, the base recipe is naturally vegan and dairy-free.
How many servings does this recipe yield?
This recipe makes approximately 6 servings.
What are the nutritional statistics per serving?
Each serving contains approximately 200 calories, 8g of fat, 25g of carbohydrates, and 5g of protein.
Can I prepare this salad ahead of time?
Absolutely; letting the salad marinate longer enhances the flavors, and leftovers are often even better the next day.
How do I prepare the cumin for the dressing?
Heat olive oil in a skillet, add ground cumin, and stir for about 30 seconds until fragrant and slightly darker before mixing with the salad.
What vegetable can I use if I don't like celery?
Chopped cucumbers are an excellent alternative to sliced celery in this recipe for a refreshing crunch.
How much lime juice is needed?
The recipe calls for 2 tablespoons of freshly squeezed lime juice.
Is the Zesty Three-Bean Medley Salad gluten-free?
Yes, all the listed ingredients are naturally gluten-free.
What was the inspiration for this recipe?
This salad was inspired by a recipe from Gourmet Magazine's March 2007 issue.
How much fiber does this salad provide?
Each serving provides 5 grams of dietary fiber.
What is the recommended amount of cilantro?
The recipe suggests using 1/2 cup of fresh, chopped cilantro.
Should the edamame be rinsed after boiling?
Yes, rinse the cooked edamame under cold water to stop the cooking process and maintain its vibrant color.
What is the sugar content per serving?
This salad is very low in sugar, containing only 1 gram per serving.
Can I serve this as a main course?
Yes, it works great as a protein-packed main course, especially if you add a topping like crumbled feta.
How much garlic should I add?
Use 1 teaspoon of finely chopped garlic for the best flavor balance.
What kind of onion is best for this salad?
The recipe recommends 1/2 cup of chopped red onion for its color and sharp flavor.
How long should the salad sit before serving?
Allow the salad to sit for at least 10 minutes to let the flavors meld before serving.
What amount of beans should I use?
The recipe calls for one 15-ounce can of black beans and one 15-ounce can of black-eyed peas.
Is there any salt and pepper in this recipe?
Yes, it includes 1 1/2 teaspoons of salt and 1/4 teaspoon of black pepper, which can be adjusted to taste.
How much olive oil is required?
You can use between 2 and 4 tablespoons of olive oil, depending on your personal preference.
What is the preparation for the canned beans?
Both the black beans and black-eyed peas should be drained and rinsed before being added to the bowl.
Does this recipe contain any cholesterol?
Based on the nutritional data provided, this salad contains 0mg of cholesterol.
What kitchen equipment is needed?
You will need a large pot for boiling, a small heavy skillet for the cumin oil, and a large heatproof mixing bowl.
How many ingredients are in this recipe?
The salad is made using a total of 12 ingredients.
What makes this salad 'zesty'?
The combination of fresh lime juice, toasted cumin oil, fresh cilantro, and garlic creates its signature zesty profile.
What is the amount of edamame required?
You will need 1 1/2 cups (or about 8 ounces) of frozen shelled edamame.
Is the sodium level high in this dish?
The recipe includes 1 1/2 teaspoons of salt for 6 servings; however, the exact sodium value is not specified and can be controlled by rinsing the canned beans thoroughly.