From the Northarvest Kitchen - Dry Bean Recipes
August 21, 2008
This salad was recommended by NDSU Extension staff. When I gave them a new bean cookbook last fall they wanted to know if I had tried their favorite bean salad.
They said that Fiesta Salads taco flavoring, ingredients and ease of preparation make it a favorite. I tried the recipe, cut the oil, increased the beans from ½ cup to a whole can and used the whole package of taco seasoning rather than 2 tablespoons. (I dont like to use or specify partial cans and packages. At my house, those leftovers usually spoil and get thrown away later, so I try to use them to begin with.)
The Grand Forks School Nutrition staff just smiled when I offered them a sample at their conference in June. They had tested out the recipe, re-named it Bean Caviar and plan to serve it on their lunch line this year as part of the Healthy U.S. challenge.
School Nutrition groups are asked to serve beans once a week and increase their use of whole grains as part of that challenge. The ladies were right; this is recipe is a keeper!
Nutrition Note: Serves 10. (5 cups salad) Each serving has 110
calories, 3.5g fat, 4g protein, 17g carbohydrate, 3g fiber, 22mg
calcium, 21mcg folate, 93mg potassium, 424mg sodium.
" 1 package (1.25-ounce) taco seasoning mix
" 1/4 cup water
" 2 tablespoons canola or olive oil
" 1/4 cup vinegar
" 1 can (15-16 ounce) pinto beans, drained and rinsed
" 1 can (14 16 ounce) whole-kernel corn, drained
" 2 tomatoes, peeled and diced
" 1/4 cup red, yellow or green pepper, diced
" 4 green onions, cleaned and finely chopped
1. Mix taco seasoning, water, oil and vinegar together in a 6 cup bowl.
2. Add vegetables and stir.
3. Cover and chill several hours or overnight.