Healthy Recipe:

Recipe: Mixed bean salad




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Recipe: Mixed bean salad

By Mayo Clinic staff
Original Article:  http://www.mayoclinic.com/health/healthy-recipes/NU00410
  • 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
  • Low fat = no more than 3 g of fat per serving
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Dietitian's tip: Beans are a good way to add fiber to your diet, especially soluble fiber. Generally, 1 cup of cooked beans provides 9 to 13 grams of fiber. The soluble fiber can help lower blood cholesterol. Beans are also high in protein, complex carbohydrates and iron.

By Mayo Clinic staff
Serves 8

Ingredients

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

Directions

In a large bowl, combine the beans and onions. 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.

Nutritional analysis per serving

Serving size: 3/4 cup
Calories130 Sodium110 mg
Total fat0 g Total carbohydrate25 g
Saturated fat0 g Dietary fiber7 g
Monounsaturated fat0 g Protein7 g
Cholesterol0 mg   
Mayo Clinic Healthy Weight Pyramid Servings Diabetes Meal Plan Exchanges Dash Eating Plan Servings

 

NU00410 May 1, 2008

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