WIC Works Resource System
U.S. Department of Agriculture
This recipe is a great way to get protein and is packed with iron, vitamin C, and fiber. Legumes like chickpeas and black beans are a great source of non-heme iron. Almost all of the veggies are loaded with vitamin C to help your body to absorb that iron.
This kid-friendly recipe is great for families to make ahead, and have in the fridge to enjoy over salad, as a snack with tortilla chips, or eat on its own!
You can also use beans prepared from dried, and add any other herbs and spices you like.
Ingredients
15 1⁄2 oz black beans (canned, no salt added, drained and rinsed)
15 1⁄2 oz pinto beans (canned, no salt added, drained and rinsed)
15 1⁄2 oz chickpeas/garbanzo beans (canned, no salt added, drained and rinsed)
15 1⁄2 oz corn (canned, no salt added, drained and rinsed)
4 oz can of green chiles
1 green pepper (small, chopped)
1 red pepper (small, chopped)
1 red onion (small, chopped)
5 stalks of celery (chopped)
3 clv garlic (chopped, or 1/2 tbsp. garlic powder)
3⁄4 c olive oil
1⁄2 c apple cider vinegar
salt and pepper (to taste)
Yield amount
15 1/3 cup ServingsPreparation time
15 minutes
Instructions
- In the bowl, add all of the chopped ingredients and canned goods, then add oil and vinegar.
- Stir everything together. Be sure to taste for seasoning!
- Let sit in the fridge for at least 30 minutes, or overnight to let the flavors come together.
- Enjoy!
Notes
Equipment you’ll need:
- Bowl
- Spoon
- Can opener
- Knife
- Cutting board
- Measuring cups