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Name: Barbecued Bean Salad
Prep time: 30 min
Total time: 45 min
Yield: 4
Cuisine: American
Ingredients: salt and pepper to taste; 1/2 ts Worcestershire sauce,; 2 tb Canola oil; 2 tb Vegetable stock; 2 Scallions; trimmed and; 1 Garlic clove; finely chopped; 2 tb Tomato paste; 1 tb Mustard, creole or whole; 2/3 c Vinegar, cider; 1/4 c Onion finely chopped; 2 cn Navy beans (15 oz ea);; 1/4 c Maple syrup; 1 ts Chili powder; 1 Pepper, jalapeno; seeded; 1 sm Cucumber; finely diced

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INGREDIENTS

salt and pepper ; to taste
1/2 ts Worcestershire sauce,
2 tb Canola oil
2 tb Vegetable stock
2 Scallions; trimmed and
1 Garlic clove; finely chopped
2 tb Tomato paste
1 tb Mustard, creole or whole
2/3 c Vinegar, cider
1/4 c Onion ; finely chopped
2 cn Navy beans (15 oz ea);
1/4 c Maple syrup
1 ts Chili powder
1 Pepper, jalapeno; seeded
1 sm Cucumber; finely diced

Servings

INSTRUCTIONS

In a heavy saucepan heat 1 tablespoon oil over medium heat. Add onions, jalapenos and garlic and saute for about 2 minutes, or until softened by not browned. Stir in maple syrup, tomato paste, mustard, chili powder, Worcestershire sauce and 1/3 c vinegar. Simmer, stirring often, for about 15 minutes, or until thickened. Let cool. Stir in the remaining 1/3 cup vinegar, 1 T oil, and vegetable stock. In a large bowl, combine beans, cucumbers and scallions. Pour the vinegar mixture over and toss until all ingredients are coated. Season with salt and pepper. Serves 4 as a main dish; 6 as a side dish. Per serving: 259 cal; 12 g protein; 5 g fat; 44 g carb; 229 mg sod; 0 mg chol Adapted from a recipe in Eating Well, July-Aug 1993/MM by DEEANNE

NOTES

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Barbecued Bean Salad

salt and pepper to taste
1/2 ts Worcestershire sauce, 
2 tb Canola oil 
2 tb Vegetable stock 
2  Scallions; trimmed and 
1  Garlic clove; finely chopped 
2 tb Tomato paste 
1 tb Mustard, creole or whole 
2/3 c Vinegar, cider 
1/4 c Onion finely chopped
2 cn Navy beans (15 oz ea); 
1/4 c Maple syrup 
1 ts Chili powder 
1  Pepper, jalapeno; seeded 
1 sm Cucumber; finely diced

In a heavy saucepan heat 1 tablespoon oil over medium heat. Add onions,  jalapenos and garlic and saute for about 2 minutes, or until softened by  not browned.   Stir in maple syrup, tomato paste, mustard, chili powder, Worcestershire  sauce and 1/3 c vinegar.   Simmer, stirring often, for about 15 minutes, or until thickened. Let  cool. Stir in the remaining 1/3 cup vinegar, 1 T oil, and vegetable stock.     In a large bowl, combine beans, cucumbers and scallions. Pour the vinegar  mixture over and toss until all ingredients are coated. Season with salt  and pepper. Serves 4 as a main dish; 6 as a side dish.     Per serving: 259 cal; 12 g protein; 5 g fat; 44 g carb; 229 mg sod; 0 mg  chol     Adapted from a recipe in Eating Well, July-Aug 1993/MM by DEEANNE

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Nutrition

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Serving Size: 1 Serving (124g)
Recipe Makes: 4 Servings

Calories: 109
Calories from Fat: 65 (60%)

Amt Per Serving		% DV

	Total Fat 7.2g	10 %
	Saturated Fat 0.6g	3 %
	Monounsaturated Fat 4.1g
	Polyunsanturated Fat 2.1g
Cholesterol 0mg		0 %
Sodium 418.2mg		14 %
Potassium 304.8mg		8 %
Total Carbohydrate 9.5g		3 %
	Dietary Fiber 1.3g	5 %
	Sugars, other 8.3g
Protein 1.2g		2 %
Powered by: USDA Nutrition Database Disclaimer: Nutrition facts are derived from linked ingredients (shown at left in colored bullets) and may or may not be complete. Always consult a licensed nutritionist or doctor if you have a nutrition-related medical condition.

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Calories per serving: 109

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