Beans give you a lot of bang for your buck, in terms of both flavor and nutrition. Both kidney beans and lima beans – often referred to as butter beans because of their smooth, buttery texture – are an excellent source of fiber, B vitamins, iron, and manganese. In addition, the fiber in beans can help reduce cholesterol and even stabilize blood sugar, and studies have shown that eating high fiber foods like beans can help prevent heart disease. This salad is a fast and simple way to make the most of this great food!
This salad will work just just about any diet, with a single serving weighing in at under 150 calories. Pair it with a hearty veggie burger for a fast and filling lunch, or serve it with grilled fish or chicken for a fabulous and figure-friendly dinner. Beans are an excellent choice for preparations that include sauces and dressings, because they tend to absorb flavors readily. Make sure to prepare this salad well in advance in order to give the beans time to take in all the spicy flavors in the dressing.
Spicy Mixed Bean Salad
1 can butter beans or lima beans, drained
1 can chili beans in sauce, undrained
1 can red kidney beans, drained
1/2 cup chopped celery
1/2 cup chopped onions
1/2 cup red wine vinegar
1/3 cup canola or olive oil
1 teaspoon dried cilantro or parsley
1/2 teaspoon cumin
1/4 teaspoon crushed red pepper flakes
1 clove garlic, crushed
Combine beans, celery, and onions in large mixing bowl. To make the dressing, combine vinegar, oil, cilantro or parsley, red pepper flakes, and garlic in small bowl and whisk together (or combine in jar with tight fitting lid and shake well). Pour dressing over beans, celery and onions and toss gently, making sure all beans are evenly coated. Cover and refrigerate until well chilled, at least one hour. Makes about 10 servings.
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