Recipe: Bean salad with balsamic vinaigrette

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Recipe: Bean salad with balsamic vinaigrette

Dietitian's tip: Garbanzos — also known as chickpeas — and black beans are an excellent source of soluble fiber, the type of fiber that can help control blood cholesterol and blood sugar levels.

Serves: 6

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

1 can (15 ounces) garbanzos, rinsed and drained
1 can (15 ounces) 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.

Nutritional Analysis (per serving)

Serving size:
Calories:270Cholesterol:0 mg
Protein:10 gSodium:285 mg
Carbohydrate:33 gFiber:7 g
Total fat:11 gPotassium:453 mg
Saturated fat:2 gCalcium:60 mg
Monounsaturated fat:7 g
Last Updated: 2007-07-01
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