Zesty Bean Salad


Zesty Bean Salad

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.

Ingredients

  • 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

Preparation

  1. Mix all ingredients together and refrigerate for at least 2 hours or overnight – the longer it sits, the better it will taste!
  2. Serve as is or over field greens.

Nutritional Analysis (per serving)

Recipe makes 6 servings. Serving = 1 cup.

  • 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