Low-Carb Four Bean Salad

This low-carb adaptation of traditional salad beans 3 or 4 grains makes two adjustments - which is sugar and beans are the least strength. If you want beans or chickpeas instead of black seeds or Edamame soy beans, it is best not to canned beans, the blood sugar and are less resistant starch itself, when you buy the dry beans, diving and cooking. If you want a salad with three beans, just use 16 ounces green beans and others to eliminate.

Yield: 12 servings

Ingredients:

• 12 ounces green beans - fresh or frozen (you can use canned if you prefer)
• 1 15 oz wax beans - if you can be frozen or fresh, the better
• Jan. 15 oz black soybeans
• Edamame 1 cup fresh or frozen peeled seeds (soybean fresh)
• Third cup chopped red bell pepper
• Third cup chopped green bell pepper
• A quarter cup of chopped red onion
• A quarter cup of chopped fresh parsley
• 3 tablespoons red wine vinegar
• 1 teaspoon mustard
• Half a teaspoon of garlic powder
• 1 teaspoon dried herbs - I love Greek or Italian blends, but thyme is good - you can use whatever you want
• Salt and pepper to taste
• Half a cup of olive oil or other light oil (see note)

Preparation:

1 Combine beans, peppers, onion and parsley in a large bowl.

2 Mix the vinegar, mustard and spices, or in a small bowl or shaker and glass. Add the oil and whisk or stir to mix well. Pour over beans and vegetables, and mix well.

Oil Note: The only problem with the use of extra-virgin olive oil is that it tends to solidify when cooled. If the salad is eaten in one sitting, or if you are willing to bring to room temperature before eating, you can use extra virgin if you want. Another alternative is a kind of sunflower oil or safflower oil as a single high Saffola brand. I'm not a fan of the use of other seed oils (eg corn oil or soybean oil), because they are so rich in omega-6 fatty acids.

Nutritional Information: Makes 12 servings, about half a cup each. Each serving contains 3 grams of carbohydrates efficiently and 4 grams of fiber (7 grams of total carbohydrates), 5 grams protein and 144 calories.