Here is another make-ahead salad to add to your summer repertoire.

This recipe is a great one for adding colour, fibre and flavour to your Yukon picnics. Make ahead since it will, like us, improve with age.

Beans – both fresh green and canned — add valuable fibre to our diets. Beans contain oligosaccharides, a complex carbohydrate that is only partially digested by humans.

Oligosaccharides sit in our gut and provide energy for healthy bacteria that reside there. While fermenting (yes, watch out for a bit of borborygmus, also known as flatulence or gas), these healthy bacteria produce important B-vitamins that help our body deal with stress.


Multi-Bean Salad

SALAD INGREDIENTS

2 cups fresh green beans, trimmed and sliced on the diagonal

2 cobs of fresh corn

1 red pepper, halved and sliced thinly

3 green onions, sliced

¾ cup fresh cilantro, snipped or coarsely chopped

1 can (540 ml) black beans, drained and rinsed

1 can (540 ml) garbanzo beans/chick peas, drained and rinsed

DRESSING INGREDIENTS

¼ cup vegetable oil

Grated zeste/rind of 1 lime

Juice of 1 lime

1 teaspoon granulated sugar

¼ teaspoon salt

1 teaspoon chili powder

½ teaspoon cayenne

PREPARATION

  • Boil a pot of salted water and cook the trimmed green beans for 5 minutes.
  • Drain and refresh in a pot of ice water.
  • Cook the corn in a pot of boiling water for 8 minutes.
  • Drain and rinse.
  • Set aside to cool.
  • Into a large bowl, mix together the drained, cooked green beans, the sliced pepper, green onions and cilantro.
  • Drain and rinse the canned beans and add to the bowl.
  • In a separate bowl, whisk the dressing ingredients and add to the salad.
  • Slice the corn kernels off the cooked cob in long strips.
  • Gently mix in the corn trying to keep the kernel strips as long as possible.
  • Refrigerate until serving.