Mayo Clinic Health Library Article

 Back to Health Library
Recipe: Bean salad with balsamic vinaigrette

Recipe: Bean salad with balsamic vinaigrette

Bean salad with balsamic vinaigrette — one of many healthy recipes from Mayo Clinic.

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.


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.


Ingredients

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

Exchange Data
Dash
Dairy 
Fats
Fruits 
Grains 
Meat 
Nuts_Seeds_Drybeans
Sweets 
Vegetables
Diabetes
Fats
Freefoods 
Fruits 
Meat
Milk 
NonStarchyVegetables
Starches 
Sweets 
HWP
Carbs 
Fats
Protein Dairy
Sweets 
Vegetables 
NutrientAnalysis
Calcium 
Calories218 
Carbohydrate25 g 
Cholesterol0 mg 
Fiber6 g 
Monounsaturatedfat7 g 
Potassium 
Protein7 g 
Saturatedfat1 g 
ServingsizeAbout 1/2 cup 
Sodium170 mg 
TotalFat10 g 

2012-07-31

Find a physician

or Need Help Finding a Physician

Upcoming Events

Community Meal
Sat, May 26, 2018 - 11:00 AM - 01:00 PM More
Cancer Treatment Support Group
Mon, May 28, 2018 - 09:00 AM - 11:00 AM More
Body Awareness
Mon, May 28, 2018 - 10:00 AM - 11:00 AM More
View all Events >>