Bean salad with balsamic vinaigrette
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.
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|
|Total fat||10 g||Total carbohydrate||25 g|
|Saturated fat||1 g||Dietary fiber||6 g|
|Trans fat||0 g||Sugars||0 g|
|Monounsaturated fat||7 g||Protein||7 g|
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