Healthy Recipe:

Recipe: Bean salad with balsamic vinaigrette

  • High fiber = at least 5 g of fiber per serving
  • Healthy carb = whole fruits & vegetables, at least 50% whole grains and no more than 1 tsp of sugar per serving
  • Low sodium = no more than 140 mg of sodium per serving
The Mayo Clinic Diet Book, learn more

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Dietitian's tip: Garbanzos — also known as chickpeas — and black beans are an excellent source of soluble fiber, the type of fiber that can help control blood cholesterol and blood sugar levels.

By Mayo Clinic staff
Serves 6

Ingredients

    For the vinaigrette

    • 2 tablespoons balsamic vinegar

    • 1/3 cup fresh parsley, chopped

    • 4 garlic cloves, finely chopped

    • Ground black pepper, to taste

    • 1/4 cup extra-virgin olive oil
    • 1 can (15 ounces) garbanzos, rinsed and drained

    • 1 can (15 ounces) black beans, rinsed and drained

    • 1 medium red onion, diced

    • 6 lettuce leaves

    • 1/2 cup celery, finely chopped

Directions

To make the vinaigrette, in a small bowl, whisk together the balsamic vinegar, parsley, garlic and pepper. While whisking, slowly add the olive oil. Set aside.

In a large bowl, combine the beans and onion. Pour the vinaigrette over the mixture and toss gently to mix well and coat evenly. Cover and refrigerate until served.

To serve, put 1 lettuce leaf on each plate. Divide the salad among the individual plates and garnish with chopped celery. Serve immediately.

Nutritional analysis per serving

Serving size: About 1/2 cup
Calories218 Sodium170 mg
Total fat10 g Total carbohydrate25 g
Saturated fat1 g Dietary fiber6 g
Trans fat0 g Sugars0 g
Monounsaturated fat7 g Protein7 g
Cholesterol0 mg   
Mayo Clinic Healthy Weight Pyramid Servings Diabetes Meal Plan Exchanges Dash Eating Plan Servings

 

NU00368 July 31, 2012

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