Beans provide protein, amino acids, and fiber. They’re a secret weapon for blood sugar control. This recipe is an easy and tasty way to eat your beans.
Yields 8 Servings Quarter (2 Servings) Half (4 Servings) Default (8 Servings) Double (16 Servings) Triple (24 Servings) Prep Time 10 minsDifficulty Beginner
Ingredients Salad
1 (15 oz) can green beans, drained and rinsed
1 (15 oz) can chickpeas, drained and rinsed
1 (15 oz) can kidney beans, drained and rinsed
2 stalks celery, sliced
1 jalapeño, seeded and finely chopped (optional)
⅓ cup packed fresh parsley, finely chopped
3 green onions, finely chopped
Dressing
⅓ cup fresh lemon juice
1 tbsp extra virgin olive oil (omit for diabetics)
½ tsp ground mustard
¼ tsp garlic powder
¼ tsp onion powder
¼ tsp salt
Instructions 1 Place beans and vegetables in a large bowl and mix.
2 In a small bowl, whisk together the dressing ingredients until combined. Adjust to taste if needed.
3 Pour dressing over salad and mix well.
4 Place in the fridge for 30 minutes to allow the flavors to develop.
5 Season with salt and adjust dressing to taste.
Nutrition Facts
Serving Size ¾ cup
Servings 8
Amount Per Serving % Daily Value * Total Fat 2 g 4 %Saturated Fat 0.5 g 3 %Trans Fat 0 g Cholesterol 0 mg Sodium 137 mg 6 %Total Carbohydrate 16 g 6 %Dietary Fiber 5 g 20 %Sugars 2 g Protein 6 g 12 %* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.
Ingredients Salad
1 (15 oz) can green beans, drained and rinsed
1 (15 oz) can chickpeas, drained and rinsed
1 (15 oz) can kidney beans, drained and rinsed
2 stalks celery, sliced
1 jalapeño, seeded and finely chopped (optional)
⅓ cup packed fresh parsley, finely chopped
3 green onions, finely chopped
Dressing
⅓ cup fresh lemon juice
1 tbsp extra virgin olive oil (omit for diabetics)
½ tsp ground mustard
¼ tsp garlic powder
¼ tsp onion powder
¼ tsp salt
Directions 1 Place beans and vegetables in a large bowl and mix.
2 In a small bowl, whisk together the dressing ingredients until combined. Adjust to taste if needed.
3 Pour dressing over salad and mix well.
4 Place in the fridge for 30 minutes to allow the flavors to develop.
5 Season with salt and adjust dressing to taste.
AuthorLife and Health Network