Use your canned veggies to make this yummy salad [Recipe]


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Have a few canned vegetables collecting dust in the cupboard, dangerously approaching their expiration or sell-by dates? Make a canned vegetable salad — it will help you eliminate at least four tins in one go and make room on your shelves.

Canned vegetables, depending on the brand you choose, can have high level of sodium, so when shopping, pay attention to those nutrition labels. The beautiful thing about Mama Gomez's canned vegetable salad recipe is that it helps you avoid letting your tins go to waste — and can serve as a cheap meal when you're broke and need to use what you have — but you can also use frozen or fresh corn and green beans.



  • 1 (15- or 15.5-ounce) can of kidney beans
  • 1 (15- or 15.5-ounce) can of chickpeas (garbanzos)
  • 1 (15- or 15.5-ounce) can of green beans
  • 1 (15- or 15.5-ounce) can of corn (not creamed corn!)
  • 1 medium red onion, sliced
  • 1 large tomato, diced
  • Cilantro, finely chopped (optional)
  • 2 ounces olive oil
  • 2 ounces red wine vinegar
  • Oregano, salt and pepper to taste



Get your can opener ready. Make sure to drain each can thoroughly. It's best to rinse all the canned vegetables, but make sure to pat them dry. Place the canned vegetables in a large bowl or salad spinner, if you have it. Mix them. Add the red onion and tomato.

In a separate container, mix the olive oil and red wine vinegar. Add oregano, salt and pepper and stir vigorously. Add the dressing to your salad and mix well — or put that salad spinner to work. Serve immediately or refrigerate for an hour or two.

If you opt to use frozen or fresh corn and green beans, steam them rather than boil them, and let them cool before assembling your ingredients together.