Mediterranean Pinto Beans - 37.48g Carbs, 11.42g Fiber, 2.98g Sugar
From: The George Mateljan Foundation
If you don't know what to have for dinner tonight ...
This is great way to enjoy the benefits of pinto beans as part of
your Healthiest Way of Eating. Like other varieties of beans, pinto
beans are an excellent source of health-promoting dietary fiber,
which is important for lowering cholesterol levels and helping to
keep blood sugar levels from rising too rapidly. Enjoy!
Prep and cooking time: 15 min; 30 min to marinate
1 large ripe tomato, seeds and excess pulp removed, diced
2 Tbsp finely minced onion
4 medium cloves garlic, pressed
1 Tbsp balsamic vinegar
2 Tbsp extra virgin olive oil
4 Tbsp chopped fresh parsley
Pinch red chili flakes
Salt and cracked black pepper to taste
1 (15oz can) pinto beans, drained and rinsed
Optional: 1/2 of 2oz can rinsed and chopped anchovies
1. Mince onions and press garlic and let sit for at least 5 minutes
to enhance their health-promoting properties.
2. Mix together all ingredients, except beans, in a bowl.
3. Drain and rinse bean well. Toss beans with rest of ingredients.
Let marinate for about 30 minutes before serving.
Healthy Cooking Tips:
It's important to rinse the canned beans well as this helps to
reduce some of the compounds that can cause intestinal gas. Make
sure beans are drained of excess water so they don't dilute flavor.
If you have the time, by all means it's great to make beans from scratch.
Serves: 2
Total weight: 348.23g
Nutrition per Serving:
318.78 Calories, 128.51 Calories from Fat, 18.48 Calories from Saturated Fat,
11.31g Protein, 37.48g Carbs, 11.42g Dietary Fiber, 0.01g Soluble Fiber,
0.13g Insoluble Fiber, 2.98g Total Sugar, 2.70g Monosaccharides,
0.12g Disaccharides, 3.45g Other Carbs, 14.28g Total Fat, 2.05g Saturated Fat,
11.06g Mono Fat, 1.13g Poly Fat, 0g Trans Fatty Acids, 0mg Cholesterol
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