By Mayo Clinic Staff
Dietitian's tip:
Beans are an excellent source of soluble fiber, the type of fiber that can help control blood cholesterol and blood sugar levels.
Number of servings
Serves 6
- Diabetes meal plan
- DASH diet
- Heart-healthy
- Weight management
- Plant-based
- Meatless
- Healthy-carb
- Gluten-free
- High-fiber
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
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
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 cup
- Total carbohydrate 22 g
- Dietary fiber 8 g
- Sodium 174 mg
- Saturated fat 1 g
- Total fat 10 g
- Trans fat 0 g
- Cholesterol 0 mg
- Total sugars 4 g
- Protein 7 g
- Monounsaturated fat 7 g
- Calories 206
- Added sugars 0 g
- Fats and oils 1
- Nuts, seeds and dry beans 1
- Vegetables 1
- Protein and dairy 1
- Fats 1
- Vegetables 1
- Meat and meat substitutes 1
- Fats 1
- Nonstarchy vegetables 1
- Starches 1
Aug. 30, 2018Original article: https://www.mayoclinic.org/healthy-lifestyle/recipes/bean-salad-with-balsamic-vinaigrette/rcp-20049640