By Mayo Clinic Staff

Dietitian's tip:

Beans are an excellent source of soluble fiber, the type of fiber that can help control blood cholesterol and blood sugar levels.

Number of servings

Serves 6
  1. Diabetes meal plan
  2. DASH diet
  3. Heart-healthy
  4. Weight management
  5. Plant-based
  6. Meatless
  7. Healthy-carb
  8. Gluten-free
  9. High-fiber

Ingredients

    For the vinaigrette:

  1. 2 tablespoons balsamic vinegar
  2. 1/3 cup fresh parsley, chopped
  3. 4 garlic cloves, finely chopped
  4. Ground black pepper, to taste
  5. 1/4 cup extra-virgin olive oil

    6. For the salad:

  6. 1 can (15 ounces) low-sodium garbanzo beans, rinsed and drained
  7. 1 can (15 ounces) low-sodium black beans, rinsed and drained
  8. 1 medium red onion, diced
  9. 6 lettuce leaves
  10. 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

Serving size: About 1 cup

  • Total carbohydrate 22 g
  • Dietary fiber 8 g
  • Sodium 174 mg
  • Saturated fat 1 g
  • Total fat 10 g
  • Trans fat 0 g
  • Cholesterol 0 mg
  • Total sugars 4 g
  • Protein 7 g
  • Monounsaturated fat 7 g
  • Calories 206
  • Added sugars 0 g
Aug. 30, 2018