Bean salad with balsamic vinaigrette

Dietician's Tip

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


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