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Recipe: Bean salad with balsamic vinaigretteBy Mayo Clinic staff
Original Article: http://www.mayoclinic.com/health/healthy-recipes/NU00368
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.
- 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
For the vinaigrette
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|
|Total fat||10 g||Total carbohydrate||25 g|
|Saturated fat||1 g||Dietary fiber||6 g|
|Trans fat||0 g||Sugars||0 g|
|Monounsaturated fat||7 g||Protein||7 g|
|Protein and dairy||1|
|Meat and meat substitutes||1|
|Nuts, seeds and dry beans||1|
|Fats and oils||1|