Three-Bean Salad

Serves 6. Recipe is from “The DASH Diet for Hypertension: Lower Your Blood Pressure in 14 Days Without Drugs” by Dr. Thomas Moore, Dr. Laura Svetkey, Pao-Hwa Lin, Njeri Karanja and Mark Jenkins. Some of the research for the book was done at the Pennington Biomedical Research Center.


1/2 cup red onions, finely chopped

1/2 cup green onions, finely chopped

1/4 cup fresh parsley, finely chopped

1 (15-oz.) can kidney beans, rinsed and drained

3/4 lb. fresh or thawed green beans

3/4 lb. fresh or thawed yellow wax beans


2 tbls. olive oil

3 tbls. red wine vinegar

1 tbl. lemon juice

1/4 tsp. freshly ground black pepper

1. Place all the salad ingredients in a serving bowl.

2. Whisk together the dressing ingredients. Drizzle the dressing over the salad and toss.

Nutritional information per serving: 323 calories, 5 grams fat, 199 milligrams sodium. Food group servings: vegetables, 0.5; nuts, seeds and legumes, 1.5.