Marinated Bean Salad - 36.69g Carbs, 13.48g Fiber, 6.66g Sugar
From: The George Mateljan Foundation
This is a great dish to add to your Healthiest Way of Eating because
you can keep in your refrigerator for 3-4 days and its flavor gets
better each day! It is a rich source of molybdenum, fiber, and
vitamin C. Enjoy!
Prep and Cook Time: 25 minutes
2 Tbsp minced onion
3 medium cloves garlic, pressed
2 cups fresh green beans cut into 1-inch lengths
2 cups OR 1 15 oz can (BPA-free) lima beans, drained and rinsed
2 cups OR 1 15 oz can (BPA-free) kidney beans, drained and rinsed
1 large ripe fresh tomato, chopped
2 Tbsp chopped fresh basil OR 2 tsp dried basil
1 Tbsp chopped fresh oregano OR 1 tsp dried oregano
1 Tbsp chopped fresh parsley OR 1 tsp dried parsley
3 Tbsp fresh lemon juice
2-3 Tbsp extra virgin olive oil
Salt and cracked black pepper to taste
Mince onion and press garlic and let sit for 5 minutes to bring out
its health-promoting benefits.
Fill the bottom of a steamer with 2 inches of water.
While steam is building up in steamer cut green beans.
Steam for 5 minutes. A fork should pierce them easily when they are
done.
Drain and rinse canned beans. Let beans sit in colander for another
couple of minutes to drain excess water.
Mix all ingredients together. If you have the time, let it marinate
for at least 15 minutes. It can keep in the refrigerator for a few
days. Keep on hand for a quick meal.
Serves: 4
Total Weight: 290.21g
Nutrition per Serving:
254.55 Calories, 69.74 Calories from Fat, 9.33 Calories from Saturated Fat,
10.98g Protein, 36.69g Carbs, 13.48g Dietary Fiber, 1.21g Soluble Fiber,
3.21g Insoluble Fiber, 6.66g Total Sugar, 1.66g Monosaccharides,
0.15g Disaccharides, 16.26g Other Carbs, 7.75g Total Fat, 1.04g Saturated Fat,
5.43g Mono Fat, 0.77g Poly Fat, 0g Trans Fatty Acids, 0mg Cholesterol,
267.44mg Sodium
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