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Mixed bean salad

May 29, 2020

Recipe

Canned beans make this salad fast and easy to assemble. Beans are high in fiber, protein, complex carbohydrates and iron.

Serves 8

Beans are a good way to add fiber to your diet, especially soluble fiber. One cup of cooked beans generally provides 9 to 13 grams of fiber.

In a large bowl, combine the beans and onion. Stir gently to mix evenly.

In a separate bowl, whisk together the orange juice and vinegar. Add sugar substitute for desired sweetness.

Pour the orange juice mixture over the bean mixture. Stir to coat evenly. Let stand 30 minutes before serving.

1 can (15 ounces) unsalted green beans, drained
1 can (15 ounces) unsalted wax beans, drained
1 can (15 ounces) unsalted kidney beans, drained
1 can (15 ounces) unsalted garbanzo beans, drained
1/4 cup chopped white onion
1/4 cup orange juice
1/2 cup cider vinegar
Sugar substitute, if desired

DASH Eating Plan Servings

Dairy foods (low-fat or fat-free) Fats and oils Fruits Grains and grain products Meats, poultry and fish 1 Nuts, seeds and dry beans Sweets 1 Vegetables

Diabetes Meal Plan Choices

Fats Dairy foods (low-fat or fat-free) Fruits 1 Meat and meat substitutes Milk and milk products 1 Nonstarchy vegetables 1 Starches Sweets, desserts and other carbohydrates

Mayo Clinic Healthy Weight Pyramid Servings

Carbohydrates Fats Fruits 1 Protein and dairy Sweets 1 Vegetables

Nutritional analysis per serving

Calcium 113 Calories 19 g Total carbohydrate 0 mg Cholesterol 6 g Dietary fiber Trace Monounsaturated fat Potassium 6 g Protein Trace Saturated fat 3/4 cup (generous) Serving size 138 mg Sodium 1.5 g Total fat