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Bean salad with balsamic vinaigrette

August 30, 2018

Recipe

This bean salad uses black beans and garbanzo beans to provide fiber and protein.

Serves 6

Beans are an excellent source of soluble fiber, the type of fiber that can help control blood cholesterol and blood sugar levels.

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.

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

For the salad:

1 can (15 ounces) low-sodium garbanzo beans, rinsed and drained
1 can (15 ounces) low-sodium black beans, rinsed and drained
1 medium red onion, diced
6 lettuce leaves
1/2 cup celery, finely chopped

DASH Eating Plan Servings

Dairy foods (low-fat or fat-free) 1 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

1 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 1 Fats Fruits 1 Protein and dairy Sweets 1 Vegetables

Nutritional analysis per serving

Calcium 206 Calories 22 g Total carbohydrate 0 mg Cholesterol 8 g Dietary fiber 7 g Monounsaturated fat Potassium 7 g Protein 1 g Saturated fat About 1 cup Serving size 174 mg Sodium 10 g Total fat