Mayo Clinic Health Library

Recipe: Bean salad with balsamic vinaigrette

Updated: 07-31-2012

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.

Ingredients

Serves: 6

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
  • Calories: 218
  • Total carbohydrate: 25 g
  • Cholesterol: 0 mg
  • Dietary fiber: 6 g
  • Monounsaturated fat: 7 g
  • Protein: 7 g
  • Saturated fat: 1 g
  • Sodium: 170 mg
  • Sugars: 0 g
  • Total fat: 10 g
  • Trans fat: 0 g
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Mayo Clinic Healthy Weight Pyramid Servings
Diabetes Meal Plan Exchanges
DASH Eating Plan Servings

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