Sweet and tangy 4-bean salad is now Lectin Free Gourmet thanks to the handy dandy pressure cooker. Make this cold bean salad for a party. Get the recipe.
You know this salad! It's a classic backyard party side dish. The sweet and tangy dressing drenches beans and onions. You can't get enough. It's great with grilled burgers and hotdogs and is always a welcome addition to any pot luck. But wait! Aren't beans full of lectins? Yes they are. But they are also full of valuable nutrients and a key to longevity. I'll show you how to easily remove the lectins so you can add this salad to your recipe repertoire. Read on for the recipe.
As a kid growing up in Minnesota, we attended plenty of warm-weather church socials and backyard summer pot lucks. I can't remember a single one of these events EVER without a 4-bean salad. Someone always brought it. And sometimes more than one of these dishes graced the table. Sometimes it was 3-bean salad. Sometimes it was more. I landed on four beans for the Lectin Free Gourmet version.
A couple tips are key for making it lectin free. Marinating the salad overnight ensures every bean soaks in that distinct sweet and sour salad dressing. The only special equipment you'll need for this recipe is one most of the lectin free community already owns – the pressure cooker! If you don't have one, you can pick up one on Amazon for a great price. As an Amazon Associate, I have been given the privilege of sharing my favorite items with my readers. In exchange, Amazon gives me a tiny percentage of the sale. Here's a link:
You can also likely pick up an Instant Pot at most big box retailers like Walmart and Target. Amazon is just so darned convenient. Either way, do not skip the pressure cooking of the beans as you'll have a horrible tummy ache and gas from the indigestible proteins known as lectins. Just sayin'!
It's a great day, when it includes Lectin Free Gourmet 4-bean salad. Let's make this easy dish.
LFG 4-Bean Salad
(1) 15 oz Can Organic Garbanzo Beans
(1) 15 oz Can Organic Black Beans
(1) 15 oz Can Organic Kidney Beans
1 Cup Fresh Green Beans (cut into 2 inch pieces)
1/4 Cup Red Onion (diced)
1/2 Cup Apple Cider Vinegar
1/2 Cup Olive Oil
1/4 Cup Lakanto Golden Monk Fruit Sweetener
2 tsp Raw Local Honey
1/2 tsp Salt
1/2 tsp Pepper
Fresh Parsley for Garnish
Step 1: Pressure Cook the Beans
Dump cans of beans (including liquid) into the pressure cooker vessel. Add cut green beans. Seal the lid, and pressure cook on high for at least seven minutes, but no longer than 10 minutes. The shorter the time, the greener and crispier your green beans will be. When the time is up, do not allow the beans to "keep warm". Instead, immediately hit the cancel button, release the steam, drain, and rinse the beans in cold water.
Step 2: Make the Dressing
While the beans are pressure cooking, add diced onions, apple cider vinegar, olive oil, sweetener, honey, salt, and pepper into a medium bowl. Whisk until emulsified. The onions will "cook" in the acid. So, don't worry about raw onion breath.
Step 3: Dress the Beans
Transfer the beans to a large bowl. Douse the beans in dressing. Cover, and refrigerate for at least four hours. I like to make the salad a day ahead and chill overnight. The longer the beans marinate in the tangy dressing, the better the salad tastes because the beans absorb more flavor.
To serve, transfer the marinated salad into a pretty bowl and garnish with fresh parsley.