Bean salad with balsamic vinaigrette
Beans are an excellent source of soluble fiber, the type of fiber that can help control blood cholesterol and blood sugar levels.
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.
Serving Information
Serves 6
Nutritional analysis per serving
Calories: 206
Total carbohydrate: 22 g
Cholesterol: 0 mg
Dietary fiber: 8 g
Monounsaturated fat: 7 g
Protein: 7 g
Saturated fat: 1 g
Serving size: About 1 cup
Sodium: 174 mg
Total fat: 10 g
DASH Eating Plan Servings
Fats and oils: 1
Nuts, seeds and dry beans: 1
Vegetables: 1
Diabetes Meal Plan Choices
Fats: 1
Meat and meat substitutes: 1
Nonstarchy vegetables: 1
Starches: 1
Mayo Clinic Healthy Weight Pyramid Servings
Fats: 1
Protein and dairy: 1
Vegetables: 1
Last Updated Aug 30, 2018
© 2024 Mayo Foundation for Medical Education and Research (MFMER). All rights reserved. Terms of Use