Nutrition · Parenting · Pregnancy

Mixed bean salad using non-perishable foods

Colorful mixed beans salad in a white bowl, on a white background

Non-perishable foods, also known as “shelf-stable” foods, are foods that can be safely stored at room temperature. In other words, they can stay on the shelf instead of in the refrigerator or the freezer, such as canned foods and dried pasta.

Many canned products can last up to a year on your shelf and are “no cooking required”; for example, canned meats, fish, beans, fruits and vegetables.

Canned beans and vegetables can provide essential prenatal nutrients you need such as protein, fibre, vitamins and iron.

Here is one of my favorite recipes – mixed bean salad. It’s a great recipe for a family meal when you don’t have a lot of time and you have non-perishable foods to use at home.

Mixed Bean Salad Recipe

Ingredients:

1 can (19 oz) Kidney beans, drained and rinsed 1 can (540 ml)
1 can (19 oz) Chickpeas, drained and rinsed 1 can (540 ml)
1 can (14 oz) Yellow string beans, drained and rinsed 1 can (398 ml)
1 can (14 oz) Green beans, drained and rinsed 1 can (398 ml)
1 Stalk of celery (optional)* 1
1 Green pepper, diced (optional)* 1
1/2 Small red onion, diced (optional)* 1/2
2 tbsp White vinegar 30 ml
2 tsp Olive or canola oil 10 ml
2 tsp Dry mustard 10 ml
1/2 tsp Granulated sugar 2 ml
  Pepper to taste  
*Optional: you can use any fresh, frozen or canned vegetables you have at home such as canned corn or peas.

Directions:

  1. In a large bowl, mix together the vinegar, oil, mustard, sugar, and pepper. 
  2. Add the beans, and other vegetables to the bowl.
  3. Mix together.
  4. Refrigerate for 2 to 3 hours, mixing occasionally.

Makes 10 servings.

Nutrition Information:
Per serving:    140 calories,  2 g fat,  0 g saturated fat,  0 g trans fat,  0 mg cholesterol,  320 mg sodium,    23 g carbohydrate, 6 g fibre, 3 g sugar,  8 g protein,  6% DV vitamin A, 25 %DV vitamin C,  6 %DV calcium,  15 %DV iron.

 

 

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