Mayo Clinic Health Library

Recipe: Mixed bean salad

Updated: 05-01-2008

Dietitian's 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

Serves: 8

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 onions. 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
  • Calories: 130
  • Total carbohydrate: 25 g
  • Cholesterol: 0 mg
  • Dietary fiber: 7 g
  • Monounsaturated fat: 0 g
  • Protein: 7 g
  • Saturated fat: 0 g
  • Sodium: 110 mg
  • Total fat: 0 g
Click to expand tables
Mayo Clinic Healthy Weight Pyramid Servings
Diabetes Meal Plan Exchanges
DASH Eating Plan Servings