Papaya Three Bean Salad Bursting With Antioxidants & Enzymes

 

I made this salad for a potluck on Saturday and quickly grabbed some pictures before I packed it  ”to go”!  The dominant ingredient is ripe luscious papaya.  Team  it with some beans, spring onion, cherry tomatoes, peppers, fresh mint, cilantro and you have a picture perfect salad that is easy on the eye.  Toss this together with some zesty Italian Dressing and you have a flavorful salad that will woo you away. This is easily one of my favorite salads and I love it :)

Nutrition Wise !

Just a note about three bean salads. The reason these are nutritionally popular is because each bean has its own specific nutrient especially in terms of amino acids and bringing them together give you a veritable bean powerhouse!  Beans are chock-full of antioxidants and bursting with fiber.. sooo good for you! Bring on the beans!! When using canned beans just remember to rinse, rinse & rinse again. This takes away most of  the flatulence-producing stuff and the excess sodium. You can use fresh beans.  Just soak them overnight and cook them a little before adding to the salad.

A note about papaya: High in vitamin A , it also  has a special enzyme called papain that is the perfect digestive enzyme.  It soothes the tummy and aids in digestion. My first blog post ever was about a natural meat tenderizer using  green papaya.

 

 

Home- made Zesty Italian Dressing :

Combine 1 cup vinegar + 1&1/2 cups olive oil + 1/2 tsp garlic powder or 3 pods fresh garlic (crushed) + 1/2 tsp onion powder or 2 tsps onion paste +1/2 tsp pepper + 1/2 tsp chilli flakes + 1/2 tsp dried parsley + 1/ 2 tsp salt

Papaya Three Bean Salad

Serves 10-12
Dietary Diabetic, Gluten Free, Vegan, Vegetarian
Meal type Appetizer, Salad, Side Dish
Misc Child Friendly, Pre-preparable, Serve Cold

Ingredients

  • 4 cups Ripe papaya (chunks)
  • 1 cup Black beans canned (rinsed)
  • 1 cup Black eyed peas canned (rinsed)
  • 1 cup navy beans canned (rinsed)
  • 2 cups cherry tomatoes or red tomato (halved or sliced)
  • 1 cup spring onion (chopped)
  • 1 Green pepper (chopped)
  • 1 Yellow or orange pepper (chopped)
  • 1/2 cup cilantro (finely chopped)
  • 1/2 cup mint (finely chopped)
  • 1/2 - 3/4 cup Zesty Italian dressing
  • 1/2 cup lemon juice

Note

You can use any combo of beans. If your'e using fresh beans, soak them overnight and cook them before adding to bean salad.

Directions

Prep all veggies and fruits
Toss together with chopped mint, cilantro and zesty italian dressing.
Refrigerate an hour pr more to let flavors mingle
Enjoy !!!!!

If you like papaya check out my soothing papaya ginger smoothie !!

Click on a picture to view a slide show :)

Comments

  1. Wow! This salad looks so beautiful and delicious! I used to be able to eat beans, then I turned 40 – LOL! My family is a big fan of papaya. Great salad!
    Laura recently posted…Mango-Spinach Green SmoothieMy Profile

  2. love papaya, so this will be a hot fav on my list ! Lovely pics .

  3. Good point on the three bean salads. Great looking salad ! love the way you make me want to eat off your page literally :) Will be making this since am a huge fan of papayas as well

  4. cherry tomatoes and papaya are really delicious. I love both the most in this salad :D
    and both also rise my appetite due to their red color :)

  5. This looks SO good! Love to discover new variations of bean salad.
    diabeticFoodie recently posted…Spicy Chickpea Crepes with Cucumber-Yogurt Sauce for #eggstremecrepe (Gluten-free)My Profile

  6. love this never hardly use papaya and great idea to mix in a bean salad bet the folks at the party loved it ;-)

    • Sunithi Selvaraj, RD says:

      Yep ! was a god side to the BBQ party ! I love that fruit. Thinking of trying a soup with it next :) Thanks for stopping by Rebecca :)

  7. Gorgeous mix of colors and an inventive mix of flavors, too! Would not have thought to combine papaya, beans, mint, and cilantro but I can see how it would be delish!
    Mary recently posted…Papaya Pomegranate SaladMy Profile

    • Sunithi Selvaraj, RD says:

      It’s one of our favorite summer salads. Make it winter too, but don’t get great papayas so I substitute the papaya for ripe mango !

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