Four Bean Salad

Yields8 Servings

Use organic ingredients whenever possible).

This simple salad recipe is anything but simple when it comes to nutrition. Full of complex carbohydrates and protein, it is also exceptionally high in cholesterol-reducing fiber, rich in folate, magnesium, phosphorus and iron, and low on the glycemic index. Enjoy as a side-dish or a meat-alternative to your meal.

1 cup Willow Creek Organic Pinto Beans

1 cup Willow Creek Organic Garbanzo Beans

1 cup Willow Creek Organic Black Turtle Beans

1 cup Willow Creek Organic Red Kidney Beans

1 cup Willow Creek Whole Oat Groats

1 tbsp Lemon juice

2 tbsp Extra virgin olive oil or Willow Creek Organic Hemp or Flax Oil

½ tsp Sea salt

½ tsp Willow Creek Organic Pepper

1

Precook beans and whole oat groats before starting recipe.

2

To keep bean color, cook beans in separate pots.

3

Then when cooked, combine all beans and whole oat groats with olive oil, lemon juice, salt and pepper and serve.

Nutrition Facts

Serving Size 130

Servings 0

Amount Per Serving
Calories 460

% Daily Value *
Total Fat 6g10%

Saturated Fat 0.5g3%

Trans Fat 0g
Cholesterol 0mg
Sodium 160mg7%
Potassium 1186mg34%
Total Carbohydrate 77g26%

Dietary Fiber 22g88%

Sugars 5g
Protein 28g57%

Vitamin A 0%
Vitamin C 8%
Calcium 10%
Iron 60%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

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