Bean Salad (Quick Mix)
Calories 281 (32% from fat)
Fat 10 gram
Saturated Fat 1.3 gram
Trans Fat 0 gram
Cholesterol 0 mg.
Sodium 1068 mg.
Carb 39 gram
Fiber 12 gram
Sugar 4 gram
Sugar Alcohol 0 gram
Protein 12 gram
1 can reduced sodium black beans (15 oz. can), drained and rinsed
1 can low-sodium chick peas (15.5 oz. can), drained and rinsed
1 can reduced sodium red kidney beans (16 oz. can), drained and rinsed
2 cups cucumber, peeled, seeded and chopped
1 cup red bell pepper, seeded and finely chopped
2 Tbsp. finely chopped fresh cilantro
3 Tbsp. red wine vinegar
2 packets (0.35 oz per packet) salad and vegetable seasoning
(We used GOYA Salad and Vegetable Seasoning.)
1 Tbsp. lemon juice
1/4 cup extra virgin olive oil
4 Tbsp. Splenda or stevia
This recipe originally appeared as an ad for the food company la cocina GOYA. It looked intriguing and simple, so we gave it a shot. It was good, filling and took just a few minutes to make. But our tasting panel wasn’t impressed and the fat was just too high.
So we reduced the amount of olive oil and mixed a sweetener in to make the flavors pop. Those small changes made all the difference, the panel loved it. You should give it a try when you’re looking for a light, refreshing summer salad.
This recipe is higher in sodium. If you’re on a low sodium diet, you should consider another option.
1. In a large mixing bowl, combine the black beans, chick peas, kidney beans, cucumbers, bell peppers and cilantro.
2. In a small bowl, whisk together the vinegar, salad and vegetable seasoning packets and lemon juice. Then keep whisking as you drizzle in the olive oil, until blended.
3. Pour the dressing over the bean mixture and toss well to coat. Then sprinkle the Splenda or stevia on top and mix until thoroughly combined. Serve.
This can be made in advance, covered and stored in the refrigerator up to two days. Some people like the taste better after it’s been chilled a couple hours.
Yield: 6 Servings