By Mayo Clinic Staff

Dietitian's tip:

Beans are a good way to add fiber to your diet, especially soluble fiber. One cup of cooked beans generally provides 9 to 13 grams of fiber.

Number of servings

Serves 8
  1. Diabetes meal plan
  2. DASH diet
  3. Low-sodium
  4. Heart-healthy
  5. Weight management
  6. Low-fat
  7. Plant-based
  8. Meatless
  9. Healthy-carb
  10. Gluten-free
  11. High-fiber

Ingredients

  1. 1 can (15 ounces) unsalted green beans, drained
  2. 1 can (15 ounces) unsalted wax beans, drained
  3. 1 can (15 ounces) unsalted kidney beans, drained
  4. 1 can (15 ounces) unsalted garbanzo beans, drained
  5. 1/4 cup chopped white onion
  6. 1/4 cup orange juice
  7. 1/2 cup cider vinegar
  8. Sugar substitute, if desired

Directions

In a large bowl, combine the beans and onion. 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 (generous)

  • Total fat 1.5 g
  • Calories 113
  • Protein 6 g
  • Cholesterol 0 mg
  • Total carbohydrate 19 g
  • Dietary fiber 6 g
  • Monounsaturated fat Trace
  • Saturated fat Trace
  • Added sugars 0 g
  • Sodium 138 mg
  • Trans fat 0 g
  • Total sugars 4 g
May 29, 2020