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Recipe: Mixed bean salad

Recipe: Mixed bean salad

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.

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.


Directions

In a large bowl, combine the beans and onion. 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.


Ingredients
  • 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

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 
Calories126 
Carbohydrate21 g 
Cholesterol0 mg 
Fiber6 g 
MonounsaturatedfatTrace 
Potassium 
Protein7 g 
SaturatedfatTrace 
Servingsize3/4 cup (generous) 
Sodium165 mg 
TotalFat2 g 

2014-06-18

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