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White and Black Bean Salad Recipe

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Filled with beans and fiber, this colorful salad from Darlene Strommer of Avon, Minnesota makes a good-for-you addition to any meal. “I like to keep dishes like this one on hand for my growing teenage son,” Darlene notes.
TOTAL TIME: Prep/Total Time: 15 min.
MAKES:8 servings
TOTAL TIME: Prep/Total Time: 15 min.
MAKES: 8 servings

Ingredients

  • 1 cup chopped red onion
  • 2 teaspoons olive oil
  • 1/3 cup red wine vinegar
  • 1/4 cup chopped green pepper
  • 1/4 cup chopped sweet red pepper
  • 2 tablespoons minced fresh parsley
  • Sugar substitute equivalent to 1 teaspoon sugar
  • 1/4 teaspoon salt
  • 1/4 teaspoon pepper
  • 1 can (15-1/2 ounces) great northern beans, rinsed and drained
  • 1 can (15 ounces) black beans, rinsed and drained

Nutritional Facts

2/3 cup equals 110 calories, 1 g fat (trace saturated fat), 0 cholesterol, 305 mg sodium, 19 g carbohydrate, 5 g fiber, 6 g protein. Diabetic Exchanges: 1 starch, 1 lean meat.

Directions

  1. In a small nonstick skillet, cook onion in oil until tender. In a large bowl, combine the vinegar, peppers, parsley, sugar substitute, salt, pepper and onion. Stir in beans. Chill until serving. Yield: 8 servings.
Editor's Note: This recipe was tested with Splenda no-calorie sweetener.
Originally published as White and Black Bean Salad in Light & Tasty October/November 2006, p63

Nutritional Facts

2/3 cup equals 110 calories, 1 g fat (trace saturated fat), 0 cholesterol, 305 mg sodium, 19 g carbohydrate, 5 g fiber, 6 g protein. Diabetic Exchanges: 1 starch, 1 lean meat.

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