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Recipe: Mixed bean salad

Medically reviewed on Jun 18, 2018

Serves 8

Dietitian Tip

Beans are a good way to add fiber to your diet, especially soluble fiber. Generally, 1 cup of cooked beans provides 9 to 13 grams of fiber. The soluble fiber can help lower blood cholesterol. Beans are also high in protein, complex carbohydrates and iron.

Ingredients

  • 1 can (15 ounces) unsalted green beans, rinsed and drained
  • 1 can (15 ounces) unsalted wax beans, rinsed and drained
  • 1 can (15 ounces) unsalted kidney beans, rinsed and drained
  • 1 can (15 ounces) unsalted garbanzo beans, rinsed and drained
  • 1/4 cup chopped white onion
  • 1/4 cup orange juice
  • 1/2 cup cider vinegar
  • 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 Size3/4 cup (generous)
Calories126
Carbohydrate21 g
Cholesterol0 mg
Fiber6 g
Protein7 g
Sodium165 mg
Monounsaturated FatTrace
Saturated FatTrace
Total Fat2 g

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