What's for Dinner

Bean Salad-Mayo Clinic Health System

Bean salad with balsamic vinaigrette

·         Basics

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.

By Mayo Clinic staff

Serves 6


For the vinaigrette

o    2 tablespoons balsamic vinegar


o    1/3 cup fresh parsley, chopped


o    4 garlic cloves, finely chopped


o    Ground black pepper, to taste


o    1/4 cup extra-virgin olive oil

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


o    1 can (15 ounces) black beans, rinsed and drained


o    1 medium red onion, diced


o    6 lettuce leaves


o    1/2 cup celery, finely chopped


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: About 1/2 cup
Calories218Sodium170 mg
Total fat10 gTotal carbohydrate25 g
Saturated fat1 gDietary fiber6 g
Trans fat0 gSugars0 g
Monounsaturated fat7 gProtein7 g
Cholesterol0 mg

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