Four-bean Salad

Four-bean Salad Recipe from India - Vegetarian Dish

Region / culture: India | Preparation time: 30 minutes | Cooking time: 1 hour | Servings: 4 |

Vegetarian diet

Introduction

Four-bean salad is a delicious and nutritious dish that combines a variety of beans with a flavorful dressing. This salad is perfect for picnics, potlucks, or as a side dish for any meal.

History

The origins of four-bean salad are not clear, but bean salads have been a popular dish in many cultures for centuries. This particular recipe likely originated in the United States, where bean salads became popular in the mid-20th century as a healthy and affordable side dish.

Ingredients

0.25 cup green grams
0.25 cup white cow beans
0.25 cup red kidney beans
100 g french beans
1 medium sized onion
0.5 cup coriander leaves
0.25 cup mint leaves
2 green chilies
3 tbsp lemon juice
1.5 tsp chaat masala
salt to taste

How to prepare

Pick and wash the white cow beans and kidney beans separately.
Soak them separately overnight in plenty of water.
Wash and soak the green moong beans for about 2 hours.
Boil the three soaked beans separately in salted water until they are soft.
Drain and let them cool.
String the French beans and cut them into 0.25 inch pieces.
Boil them in salted boiling water until they are done.
Drain immediately (you may reserve the cooking liquid for some other recipe) and refresh them with cold water.
Drain and keep them aside.
Peel and cut the onion into 0.25 inch sized pieces.
Clean, wash, drain, and chop the coriander and mint leaves.
Wash and finely chop the green chilies.
Peel, wash, and chop the ginger.
Dilute the lemon juice with an equal amount of water.
Stir in the chopped coriander, mint, green chilies, ginger, and chaat masala.
Shake well and refrigerate the dressing for at least an hour.
Mix all the cooked beans with the diced onion and add the dressing.
Toss the salad to evenly mix the dressing.

Variations

Add diced bell peppers or cherry tomatoes for extra color and flavor.
Substitute black beans or chickpeas for one of the beans in the recipe.
Add a splash of balsamic vinegar or soy sauce to the dressing for a different flavor profile.

Cooking Tips & Tricks

Soaking the beans overnight helps to reduce cooking time and improve their texture.

- Be sure to cook the beans until they are soft but not mushy.

- Refreshing the French beans in cold water after boiling helps to retain their vibrant green color.

- Refrigerating the dressing before adding it to the salad allows the flavors to meld together.

Serving Suggestions

Four-bean salad can be served as a side dish with grilled meats or as a light lunch on its own. It pairs well with grilled chicken or fish.

Cooking Techniques

Boiling the beans separately helps to ensure that they are all cooked to the right texture. Be sure to drain and cool them before mixing them with the dressing.

Ingredient Substitutions

If you don't have chaat masala, you can use a combination of cumin, coriander, and chili powder for a similar flavor profile. You can also use any type of fresh herbs you have on hand in place of coriander and mint.

Make Ahead Tips

Four-bean salad can be made ahead of time and stored in the refrigerator for up to 3 days. The flavors will continue to develop as it sits, making it even more delicious.

Presentation Ideas

Garnish the salad with a sprig of fresh mint or a sprinkle of chaat masala before serving. Serve it in a colorful bowl or on a bed of lettuce for an attractive presentation.

Pairing Recommendations

Four-bean salad pairs well with grilled meats, sandwiches, or as a topping for a green salad. It also goes well with crusty bread or pita chips for a light and healthy snack.

Storage and Reheating Instructions

Store any leftover four-bean salad in an airtight container in the refrigerator. To reheat, simply let it come to room temperature or enjoy it cold straight from the fridge.

Nutrition Information

Calories per serving

Each serving of four-bean salad contains approximately 150 calories.

Carbohydrates

Each serving of four-bean salad contains approximately 25 grams of carbohydrates.

Fats

This salad is low in fat, with only a small amount coming from the dressing.

Proteins

Four-bean salad is a good source of plant-based proteins, with each serving providing around 8 grams.

Vitamins and minerals

Beans are rich in vitamins and minerals, including folate, iron, and magnesium. The addition of fresh herbs like coriander and mint adds even more nutrients to the salad.

Alergens

This recipe is gluten-free and dairy-free. However, individuals with allergies to beans or any of the other ingredients should avoid this dish.

Summary

Four-bean salad is a nutritious and filling dish that is low in fat and calories but high in protein and fiber. It is a great option for those looking to add more plant-based foods to their diet.

Summary

Four-bean salad is a versatile and nutritious dish that is easy to make and full of flavor. With a variety of beans and a zesty dressing, this salad is sure to become a favorite in your household. Enjoy it as a side dish or a light meal any time of year.

How did I get this recipe?

I can't forget the first time I saw this recipe for four-bean salad. It was many years ago, when I was just a young girl living in a small village in the countryside. My neighbor, Mrs. Johnson, was known for her incredible cooking skills and generous spirit. One day, she invited me over to her house to help her prepare a special dish for a community potluck.

As soon as I stepped into her kitchen, the aroma of fresh herbs and spices filled the air. Mrs. Johnson had a table covered with different types of beans – green beans, kidney beans, chickpeas, and wax beans. She explained that the four-bean salad was a family recipe that had been passed down for generations.

I watched in awe as Mrs. Johnson effortlessly chopped onions, bell peppers, and celery, adding them to the mix of beans. She then prepared a tangy dressing made with vinegar, sugar, and mustard, which she poured over the salad. The vibrant colors and fragrant smell of the salad were enticing, and I couldn't wait to taste it.

After letting the salad marinate for a few hours, Mrs. Johnson served it at the potluck. The dish was a hit, with everyone asking for the recipe. Mrs. Johnson graciously shared it with me, and I have been making it ever since.

Over the years, I have made some adjustments to the recipe, adding my own twist to it. I like to add a splash of lemon juice and a dash of garlic powder for extra flavor. Sometimes I even throw in some fresh herbs from my garden, like parsley or cilantro.

I have served my four-bean salad at family gatherings, picnics, and potlucks, and it always receives rave reviews. People often ask me for the recipe, just as I did with Mrs. Johnson all those years ago. I feel proud to carry on the tradition of this delicious dish and share it with others.

One summer, my grandchildren came to visit me, and I decided to teach them how to make the four-bean salad. They were eager to learn, just like I was when I first saw Mrs. Johnson make it. We spent the afternoon together in the kitchen, laughing and bonding over the shared joy of cooking.

As we chopped and stirred, I shared stories of my childhood and the memories of learning to cook with my own grandmother. It was a special moment that I will always cherish, passing down a family recipe to the next generation.

Now, whenever my grandchildren come to visit, they always ask to make the four-bean salad with me. It has become a tradition that we look forward to, creating new memories and strengthening our bond through the love of food.

I can't help but smile as I watch my grandchildren proudly serve the salad to their parents, just as I did with my own children many years ago. The recipe for four-bean salad has brought my family closer together, connecting us through the shared experience of cooking and enjoying delicious food.

As I reflect on the journey of learning this recipe and passing it down through the generations, I am filled with a sense of gratitude. Cooking has always been a way for me to express love and create lasting memories with my family. The four-bean salad will forever hold a special place in my heart, a reminder of the joy and connection that food can bring to our lives.