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| Nutrition Facts | ||
|---|---|---|
|
Serving Size 1 (147g) Recipe makes 15 servings The following items or measurements are not included below: 1 chipotle chiles in adobo |
||
| Calories 153 | ||
| Calories from Fat 18 | (12%) | |
| Amount Per Serving | %DV | |
| Total Fat 2.1g | 3% | |
| Saturated Fat 0.3g | 1% | |
| Monounsaturated Fat 1.1g | ||
| Polyunsaturated Fat 0.5g | ||
| Trans Fat 0.0g | ||
| Cholesterol 0mg | 0% | |
| Sodium 309mg | 12% | |
| Potassium 368mg | 10% | |
| Total Carbohydrate 28.3g | 9% | |
| Dietary Fiber 7.4g | 29% | |
| Sugars 1.7g | ||
| Protein 7.4g | 14% | |
Bean Salad! Yes an Other!
By: ~Rita~
Jul 22, 2008
This is spicy good! Just try it! The number one food on the United States Department of Agriculture's list of 20 high-antioxidant sources of common foods is a bean. Full of protein about 15 grams per cup. Contains a lot of important nutrients such as, protein, foliate, potassium, calcium. Soluble fiber in beans can help improve your cholesterol levels and low in fat. Soluble fiber and low glycemic index, slow the rise in blood sugar after a meal, making beans a great choice for people with diabetes. Good Eats and Health to all!
SERVES 15
Ingredients
- 1 chipotle chile in adobo, seeded and minced
- 1 jalapeno, seeded and minced
- 3-4 garlic cloves, minced
- 1/2 teaspoon cumin
- 1/4 teaspoon red pepper flakes
- 1 lime, juice of
- 1 teaspoon orange zest
- 1/4 cup fresh cilantro or fresh parsley, chopped
- 4 scallions, sliced
- 1/3 cup salsa (hot or mild)
- 1 celery, sliced lengthwise the cross wise
- 1/2 red bell pepper, diced
- 15 ounces black beans, rinsed and drained
- 15 ounces pinto beans, rinsed and drained
- 15 ounces chickpeas, rinsed and drained
- 15 ounces creamed corn, UN-Drained
- 6 ounces slice black olives, rinsed and drained
Directions
1
Mix all ingredients together and chill for at least 1 hour for flavors to blend.
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- Course > Salads
- Main Ingredient > Vegetables > Corn
- Main Ingredient > Beans > Black Beans
- Main Ingredient > Beans > Chick peas/Garbanzos
- Cuisine > North American > United States
- Cuisine > North American > Mexican
- Preparation > Time to Make > < 15 mins
- Preparation > Simple > 3 or Less Steps
- Preparation > Equipment > Refrigerator
- Preparation > Number of Servings > For Large Groups
- Preparation > Presentation > Served Cold
- Preparation > Technique > No Cook
- Dietary > Diabetic
- Dietary > Vegetarian > Vegan
Featured Reviews for This Recipe
From: Dom and Amanda
On Sep 6, 2008
This is a healthy, protein-rich recipe. I served it with rice. Next time I will halve the recipe as it made quite a bit for two people. Thanks for sharing.
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