Kelly Family Cookbook

Fruits and Vegetables

Three-Bean Salad

To serve 6 to 8

1 cup red kidney beans, freshly cooked or canned
1 cup white kidney beans, freshly cooked or canned
1 cup chickpeas, freshly cooked or canned
3/4 cup finely chopped onion or scallions
1/2 teaspoon finely chopped garlic
2 tablespoons finely chopped parsley

1 small green pepper, seeded and coarsely chopped
1 teaspoon salt
Freshly ground black pepper
3 tablespoons wine vinegar
1/2 cup olive oil

If you plan to use canned cooked beans and chick peas, drain them of all their canning liquid, wash them thoroughly under cold running water, drain again and pat dry with paper towels. If you plan to cook the beans yourself, follow the initial soaking directions for beans in the recipe for baked beans, and then cook them until tender. One half cup of dry uncooked beans yields approximately 1 1/4 cups cooked.

In a large bowl, combine the chick peas, red kidney beans and white kidney beans, the chopped onion or scallions, garlic, parsley and the chopped green pepper if you plan to use it.

Add the salt, a few grindings of pepper and the wine vinegar. Toss gently with a large spoon. Pour in the olive oil and toss again. This salad will be greatly improved if it is allowed to rest for at least an hour before serving it.

American Cooking: Recipes - Fruits and Vegetables

Total Moisture: 525.36322
Total Calorie: 1666.481
Total Protein: 43.74743
Total Total_Fat: 113.86952
Total Ash: 12.10771
Total Carbohydrate: 125.56665
Total Fiber: 39.3361
Total Sugar: 10.8347
Total Calcium: 0.245433
Total Iron: 0.01442094
Total Magnesium: 0.22335
Total Phosphorus: 0.675642
Total Potassium: 0.323376
Total Sodium: 0.270056
Total Zinc: 0.0051849
Total Copper: 0.001371752
Total Manganese: 0.003219272
Total Selenium: 9.8606E-06
Total Vit_C: 0.0885408
Total Thiamin: 0.00069749
Total Riboflaven: 0.000318368
Total Niacin: 0.003098087
Total Panto_Acid: 0.000951251
Total Vit_B6: 0.000837633
Total Folate_Tot: 0.589565
Total Folic_Acid: 0
Total Food_Folate: 0.589565
Total Folate_DFE: 0.589565
Total CholineTot: 0.114917
Total Vit_B12: 0
Total Vit_A: 1.696981
Total Vit_A_RAE: 0.084417
Total Retinol: 0
Total Alpha_Carot: 0.015576
Total Beta_Carot: 1.007284
Total Beta_Crypt: 0.005255
Total Lycopene: 6E-05
Total Lut_Zea: 1.529312
Total Vit_E: 0.01679254
Total Vit_D: 0
Total Vit_D_IU: 0
Total Vit_K: 0.3858009
Total FA_Sat: 0.015573654
Total FA_Mono: 0.079724101
Total FA_Poly: 0.013917864
Total Cholesterol: 0.220449

Breakdown By Ingredients:

1 cup red kidney beans, freshly cooked or canned

Number of Grams: 177
Total Moisture: 118.4838
Total Calorie: 224.79
Protein: 15.3459
Total Fat: 0.885
Total Ash: 1.9293
Total Carbohydrate: 40.356
Total Fiber: 13.098
Total Sugar: 0.5664
Total Calcium: 49.56
Total Iron: 5.2038
Total Magnesium: 79.65
Total Phosphorus: 251.34
100 g Total Potassium: 0Total Potassium: 0
Total Sodium: 0
Total Zinc: 1.8939
Total Copper: 0.42834
Total Manganese: 0.84429
Total Seleneium: 2.124
Total Vit_C: 2.124
Total Thiamin: 0.2832
Total Riboflavin: 0.10266
Total Niacin: 1.02306
Total Panto_Acid: 0.3894
Total Vit_B6: 0.2124
Total Folate_Tot: 230.1
Total Folic_Acid: 0
Total Food_Folate: 230.1
Total Folate_DFE: 230.1
Total Choline_Tot: 53.1
Total Vit_B12: 0
Total Vit_A_IU: 0
Total Vit_A_RAE: 0
Total Retinol: 0
Total Alpha_Carot: 0
Total Beta_Carot: 0
Total Beta_Crypt: 0
Total Lycopene: 0
Total Lut_Zea: 0
Total Vit_E: 0.0531
Total Vit_D: 0
Total Vit_D_IU: 0
Total Vit_K: 14.868
Total FA_Sat: 0.12744
Total FA_Mono: 0.06903
Total FA_Poly: 0.48675
Total Cholesterol: 0

1 cup white kidney beans, freshly cooked or canned

1 cup chickpeas, freshly cooked or canned

Number of Grams: 152
Total Moisture: 101.6424
Total Calorie: 209.76
Protein: 10.7008
Total Fat: 3.7544
Total Ash: 1.1248
Total Carbohydrate: 34.7624
Total Fiber: 9.576
Total Sugar: 6.08
Total Calcium: 65.36
Total Iron: 1.4896
Total Magnesium: 36.48
Total Phosphorus: 121.6
100 g Total Potassium: 0Total Potassium: 0
Total Sodium: 0
Total Zinc: 0.8968
Total Copper: 0.38
Total Manganese: 1.216
Total Seleneium: 4.712
Total Vit_C: 0.152
Total Thiamin: 0.038
Total Riboflavin: 0.0228
Total Niacin: 0.19
Total Panto_Acid: 0
Total Vit_B6: 0.17632
Total Folate_Tot: 62.32
Total Folic_Acid: 0
Total Food_Folate: 62.32
Total Folate_DFE: 62.32
Total Choline_Tot: 0
Total Vit_B12: 0
Total Vit_A_IU: 33.44
Total Vit_A_RAE: 1.52
Total Retinol: 0
Total Alpha_Carot: 0
Total Beta_Carot: 19.76
Total Beta_Crypt: 0
Total Lycopene: 0
Total Lut_Zea: 0
Total Vit_E: 0.4408
Total Vit_D: 0
Total Vit_D_IU: 0
Total Vit_K: 5.168
Total FA_Sat: 0.32376
Total FA_Mono: 0.7372
Total FA_Poly: 1.46224
Total Cholesterol: 0

3/4 cup finely chopped onion or scallions

Number of Grams: 75
Total Moisture: 67.3725
Total Calorie: 24
Protein: 1.3725
Total Fat: 0.1425
Total Ash: 0.6075
Total Carbohydrate: 5.505
Total Fiber: 1.95
Total Sugar: 1.7475
Total Calcium: 54
Total Iron: 1.11
Total Magnesium: 15
Total Phosphorus: 27.75
100 g Total Potassium: 132Total Potassium: 99
Total Sodium: 108.75
Total Zinc: 0.2925
Total Copper: 0.06225
Total Manganese: 0.12
Total Seleneium: 0.45
Total Vit_C: 14.1
Total Thiamin: 0.04125
Total Riboflavin: 0.06
Total Niacin: 0.39375
Total Panto_Acid: 0.05625
Total Vit_B6: 0.04575
Total Folate_Tot: 48
Total Folic_Acid: 0
Total Food_Folate: 48
Total Folate_DFE: 48
Total Choline_Tot: 3.75
Total Vit_B12: 0
Total Vit_A_IU: 747.75
Total Vit_A_RAE: 37.5
Total Retinol: 0
Total Alpha_Carot: 0
Total Beta_Carot: 448.5
Total Beta_Crypt: 0
Total Lycopene: 0
Total Lut_Zea: 852.75
Total Vit_E: 0.4125
Total Vit_D: 0
Total Vit_D_IU: 0
Total Vit_K: 155.25
Total FA_Sat: 0.024
Total FA_Mono: 0.02025
Total FA_Poly: 0.0555
Total Cholesterol: 207.75

1/2 teaspoon finely chopped garlic

Number of Grams: 1.4
Total Moisture: 0.82012
Total Calorie: 2.086
Protein: 0.08904
Total Fat: 0.007
Total Ash: 0.021
Total Carbohydrate: 0.46284
Total Fiber: 0.0294
Total Sugar: 0.014
Total Calcium: 2.534
Total Iron: 0.0238
Total Magnesium: 0.35
Total Phosphorus: 2.142
100 g Total Potassium: 339Total Potassium: 4.746
Total Sodium: 1.134
Total Zinc: 0.01624
Total Copper: 0.004186
Total Manganese: 0.023408
Total Seleneium: 0.1988
Total Vit_C: 0.4368
Total Thiamin: 0.0028
Total Riboflavin: 0.00154
Total Niacin: 0.0098
Total Panto_Acid: 0.008344
Total Vit_B6: 0.01729
Total Folate_Tot: 0.042
Total Folic_Acid: 0
Total Food_Folate: 0.042
Total Folate_DFE: 0.042
Total Choline_Tot: 0.322
Total Vit_B12: 0
Total Vit_A_IU: 0.126
Total Vit_A_RAE: 0
Total Retinol: 0
Total Alpha_Carot: 0
Total Beta_Carot: 0.07
Total Beta_Crypt: 0
Total Lycopene: 0
Total Lut_Zea: 0.224
Total Vit_E: 0.00112
Total Vit_D: 0
Total Vit_D_IU: 0
Total Vit_K: 0.0238
Total FA_Sat: 0.001246
Total FA_Mono: 0.000154
Total FA_Poly: 0.003486
Total Cholesterol: 0.056

2 tablespoons finely chopped parsley

Number of Grams: 7.6
Total Moisture: 6.66596
Total Calorie: 2.736
Protein: 0.22572
Total Fat: 0.06004
Total Ash: 0.1672
Total Carbohydrate: 0.48108
Total Fiber: 0.2508
Total Sugar: 0.0646
Total Calcium: 10.488
Total Iron: 0.4712
Total Magnesium: 3.8
Total Phosphorus: 4.408
100 g Total Potassium: 255Total Potassium: 19.38
Total Sodium: 97.584
Total Zinc: 0.08132
Total Copper: 0.011324
Total Manganese: 0.01216
Total Seleneium: 0.0076
Total Vit_C: 10.108
Total Thiamin: 0.006536
Total Riboflavin: 0.007448
Total Niacin: 0.099788
Total Panto_Acid: 0.0304
Total Vit_B6: 0.00684
Total Folate_Tot: 11.552
Total Folic_Acid: 0
Total Food_Folate: 11.552
Total Folate_DFE: 11.552
Total Choline_Tot: 0.912
Total Vit_B12: 0
Total Vit_A_IU: 640.224
Total Vit_A_RAE: 31.996
Total Retinol: 0
Total Alpha_Carot: 0
Total Beta_Carot: 384.104
Total Beta_Crypt: 0
Total Lycopene: 0
Total Lut_Zea: 422.636
Total Vit_E: 0.057
Total Vit_D: 0
Total Vit_D_IU: 0
Total Vit_K: 124.64
Total FA_Sat: 0.010032
Total FA_Mono: 0.02242
Total FA_Poly: 0.009424
Total Cholesterol: 7.448

1 small green pepper, seeded and coarsely chopped

Number of Grams: 74
Total Moisture: 69.4786
Total Calorie: 14.8
Protein: 0.6364
Total Fat: 0.1258
Total Ash: 0.3182
Total Carbohydrate: 3.4336
Total Fiber: 1.258
Total Sugar: 1.776
Total Calcium: 7.4
Total Iron: 0.2516
Total Magnesium: 7.4
Total Phosphorus: 14.8
100 g Total Potassium: 180Total Potassium: 133.2
Total Sodium: 42.92
Total Zinc: 0.0962
Total Copper: 0.04884
Total Manganese: 0.09028
Total Seleneium: 0
Total Vit_C: 59.496
Total Thiamin: 0.04218
Total Riboflavin: 0.02072
Total Niacin: 0.3552
Total Panto_Acid: 0.07326
Total Vit_B6: 0.16576
Total Folate_Tot: 7.4
Total Folic_Acid: 0
Total Food_Folate: 7.4
Total Folate_DFE: 7.4
Total Choline_Tot: 3.7
Total Vit_B12: 0
Total Vit_A_IU: 273.8
Total Vit_A_RAE: 13.32
Total Retinol: 0
Total Alpha_Carot: 15.54
Total Beta_Carot: 153.92
Total Beta_Crypt: 5.18
Total Lycopene: 0
Total Lut_Zea: 252.34
Total Vit_E: 0.2738
Total Vit_D: 0
Total Vit_D_IU: 0
Total Vit_K: 5.476
Total FA_Sat: 0.04292
Total FA_Mono: 0.00592
Total FA_Poly: 0.04588
Total Cholesterol: 2.96

1 teaspoon salt

Number of Grams: 6
Total Moisture: 0.012
Total Calorie: 0
Protein: 0
Total Fat: 0
Total Ash: 5.988
Total Carbohydrate: 0
Total Fiber: 0
Total Sugar: 0
Total Calcium: 1.44
Total Iron: 0.0198
Total Magnesium: 0.06
Total Phosphorus: 0
100 g Total Potassium: 0Total Potassium: 0
Total Sodium: 0
Total Zinc: 0.006
Total Copper: 0.0018
Total Manganese: 0.006
Total Seleneium: 0.006
Total Vit_C: 0
Total Thiamin: 0
Total Riboflavin: 0
Total Niacin: 0
Total Panto_Acid: 0
Total Vit_B6: 0
Total Folate_Tot: 0
Total Folic_Acid: 0
Total Food_Folate: 0
Total Folate_DFE: 0
Total Choline_Tot: 0
Total Vit_B12: 0
Total Vit_A_IU: 0
Total Vit_A_RAE: 0
Total Retinol: 0
Total Alpha_Carot: 0
Total Beta_Carot: 0
Total Beta_Crypt: 0
Total Lycopene: 0
Total Lut_Zea: 0
Total Vit_E: 0
Total Vit_D: 0
Total Vit_D_IU: 0
Total Vit_K: 0
Total FA_Sat: 0
Total FA_Mono: 0
Total FA_Poly: 0
Total Cholesterol: 0

Freshly ground black pepper

Number of Grams: 0.3
Total Moisture: 0.03738
Total Calorie: 0.753
Protein: 0.03117
Total Fat: 0.00978
Total Ash: 0.01347
Total Carbohydrate: 0.19185
Total Fiber: 0.0759
Total Sugar: 0.00192
Total Calcium: 1.329
Total Iron: 0.02913
Total Magnesium: 0.513
Total Phosphorus: 0.474
100 g Total Potassium: 0Total Potassium: 0
Total Sodium: 0
Total Zinc: 0.00357
Total Copper: 0.00399
Total Manganese: 0.038259
Total Seleneium: 0.0147
Total Vit_C: 0
Total Thiamin: 0.000324
Total Riboflavin: 0.00054
Total Niacin: 0.003429
Total Panto_Acid: 0.004197
Total Vit_B6: 0.000873
Total Folate_Tot: 0.051
Total Folic_Acid: 0
Total Food_Folate: 0.051
Total Folate_DFE: 0.051
Total Choline_Tot: 0.033
Total Vit_B12: 0
Total Vit_A_IU: 1.641
Total Vit_A_RAE: 0.081
Total Retinol: 0
Total Alpha_Carot: 0.036
Total Beta_Carot: 0.93
Total Beta_Crypt: 0.075
Total Lycopene: 0.06
Total Lut_Zea: 1.362
Total Vit_E: 0.00312
Total Vit_D: 0
Total Vit_D_IU: 0
Total Vit_K: 0.4911
Total FA_Sat: 0.004176
Total FA_Mono: 0.002217
Total FA_Poly: 0.002994
Total Cholesterol: 0

3 tablespoons wine vinegar

Number of Grams: 44.7
Total Moisture: 42.36666
Total Calorie: 8.046
Protein: 0
Total Fat: 0
Total Ash: 0.00894
Total Carbohydrate: 0.01788
Total Fiber: 0
Total Sugar: 0.01788
Total Calcium: 2.682
Total Iron: 0.01341
Total Magnesium: 0.447
Total Phosphorus: 1.788
100 g Total Potassium: 150Total Potassium: 67.05
Total Sodium: 19.668
Total Zinc: 0.00447
Total Copper: 0.002682
Total Manganese: 0.024585
Total Seleneium: 0.2235
Total Vit_C: 0
Total Thiamin: 0
Total Riboflavin: 0
Total Niacin: 0
Total Panto_Acid: 0
Total Vit_B6: 0
Total Folate_Tot: 0
Total Folic_Acid: 0
Total Food_Folate: 0
Total Folate_DFE: 0
Total Choline_Tot: 0
Total Vit_B12: 0
Total Vit_A_IU: 0
Total Vit_A_RAE: 0
Total Retinol: 0
Total Alpha_Carot: 0
Total Beta_Carot: 0
Total Beta_Crypt: 0
Total Lycopene: 0
Total Lut_Zea: 0
Total Vit_E: 0
Total Vit_D: 0
Total Vit_D_IU: 0
Total Vit_K: 0
Total FA_Sat: 0
Total FA_Mono: 0
Total FA_Poly: 0
Total Cholesterol: 2.235

1/2 cup olive oil

Number of Grams: 108
Total Moisture: 0
Total Calorie: 954.72
Protein: 0
Total Fat: 108
Total Ash: 0
Total Carbohydrate: 0
Total Fiber: 0
Total Sugar: 0
Total Calcium: 1.08
Total Iron: 0.6048
Total Magnesium: 0
Total Phosphorus: 0
100 g Total Potassium: 0Total Potassium: 0
Total Sodium: 0
Total Zinc: 0
Total Copper: 0
Total Manganese: 0
Total Seleneium: 0
Total Vit_C: 0
Total Thiamin: 0
Total Riboflavin: 0
Total Niacin: 0
Total Panto_Acid: 0
Total Vit_B6: 0
Total Folate_Tot: 0
Total Folic_Acid: 0
Total Food_Folate: 0
Total Folate_DFE: 0
Total Choline_Tot: 0
Total Vit_B12: 0
Total Vit_A_IU: 0
Total Vit_A_RAE: 0
Total Retinol: 0
Total Alpha_Carot: 0
Total Beta_Carot: 0
Total Beta_Crypt: 0
Total Lycopene: 0
Total Lut_Zea: 0
Total Vit_E: 15.498
Total Vit_D: 0
Total Vit_D_IU: 0
Total Vit_K: 65.016
Total FA_Sat: 14.91264
Total FA_Mono: 78.79788
Total FA_Poly: 11.36484
Total Cholesterol: 0