According to the American Dietetics Association, eating plenty of fruits and vegetables, including beans, is linked with a lower risk of lung, oral, esophageal, stomach and colon cancer. It’s not yet clear which components in vegetables and fruits are the most protective against cancer, so enjoy a variety of whole foods naturally rich in nutrients.
Fill at least two-thirds of your plate with vegetables, fruits, whole grains and beans. Also, eating a diet loaded with these plant-based foods can help you stay at a healthy weight.
- 1 15-ounce can kidney beans, drained and rinsed (or your favorite beans)
- 1 15-ounce can chickpeas, drained and rinsed
- 1 cup fresh or frozen edamame
- 2 tablespoons extra virgin olive oil (or your favorite flavor-infused oil – try garlic or ginger!)
- ½ cup chopped shallots or red onion
- 1 tablespoon fresh chopped garlic (or more to taste)
- 1 cup grated carrots
- 1 cup grated cucumbers
- 1 cup thinly sliced bell peppers (choose a variety of colors)
- Handful of chopped flat-leaf Italian parsley
- salt and pepper to taste
- Mix all ingredients together and refrigerate for at least 2 hours or overnight – the longer it sits, the better it will taste!
- Serve as is or over field greens.
Recipe makes 6 servings. Serving = 1 cup.
Nutritional Analysis (per serving)
- Calories: 206
- Total fat: 6g
- Saturated Fat: 0.8g
- Fiber: 7g
- Sugar: 5.6g
- Protein: 10g
- Sodium: 154.8mg
- Calcium: 68mg
- Magnesium: 61.3mg
- Potassium: 519mg