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Pinto Bean Salad with Spiced Molasses Dressing

:  July/August 1997

Your rating: None Average: 3.6 (14 votes)

Molasses and chipotle pepper in adobo sauce add zest to this simple pinto bean salad.


READER'S COMMENT:
"What about pinto beans not packed with added salt? I find it healhier and just as tasty. Echorider "
Pinto Bean Salad with Spiced Molasses Dressing Recipe

Makes: 6 servings

Active Time:

Total Time:

Nutrition Profile

Diabetes appropriate | Low calorie | Low cholesterol | Low saturated fat | Heart healthy | Healthy weight | High fiber | High potassium | Gluten free |

View Our Nutrition Guidelines »

Ingredients

  • 1/2 cup sun-dried tomatoes, (not packed in oil)
  • 1 clove garlic
  • 1/2 cup molasses
  • 2 1/2 tablespoons cider vinegar
  • 2 teaspoons extra-virgin olive oil
  • 1 teaspoon dry mustard
  • 1 1/2 teaspoons minced chipotle pepper in adobo sauce, (optional)
  • Salt & freshly ground pepper, to taste
  • 2 15-ounce cans pinto beans, rinsed
  • 1 green bell pepper, seeded and diced
  • 1 small red onion, diced

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Preparation

  1. Place tomatoes in a medium saucepan and cover with water. Bring to a simmer. Reduce heat to low and simmer until softened, about 10 minutes. Drain and place in a blender with garlic, molasses, vinegar, oil, mustard and chipotle, if using. Puree until smooth, stopping to scrape down sides once or twice. Season with salt and pepper.
  2. Combine beans, bell pepper and onion in a large bowl. Toss with dressing. Taste and adjust seasoning with salt and pepper. Cover and refrigerate for at least 2 hours before serving.

Tips & Notes

  • Make Ahead Tip: Cover and refrigerate for up to 8 hours.

Nutrition

Per serving: 248 calories; 3 g fat ( 1 g sat , 1 g mono ); 0 mg cholesterol; 48 g carbohydrates; 8 g protein; 8 g fiber; 481 mg sodium; 816 mg potassium.

Nutrition Bonus: Vitamin C (35% daily value), Magnesium (26% dv), Iron (25% dv); Potassium (23% dv). Folate (22% dv), Selenium (21% dv), Calcium (15% dv).

Carbohydrate Servings: 2 1/2

Exchanges: 1 1/2 starch, 1 vegetable, 1 1/2 other carbohydrate, 1 very lean meat, 1 fat


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Recipe Categories

Holiday
Memorial Day
July 4th
Labor Day
Health & Diet Considerations
Gluten free
Diabetes appropriate
Low calorie
Low cholesterol
Low saturated fat
Heart healthy
Healthy weight
High fiber
High potassium
Style/Theme
Everyday favorites
Make ahead instructions
Vegan
Vegetarian
Ease of Preparation
Easy
Total Time
More than 1 hour
Servings
6
Type of Dish
Main dish, vegetarian
Salad, main dish
Main Ingredient
Beans/Legumes
Meal/Course
Brunch
Lunch
Dinner

Ethnic/Regional
Southwest
Season
Spring
Summer
Fall
Winter
Publication
July/August 1997
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