Mixed Bean Salad
This refreshing and hearty green bean salad can be served as both a diabetes-friendly side-dish or a main. Not only is it colourful and vibrant, but it is also full of plant-based protein and fiber.
- Suitable for diets:
- Dairy-Free
- Gluten Free
- High-Fiber
- Mediterranean
- Vegan
- Vegetarian
Why Diabetes Friendly?
- Rich in Nutrients: This salad is loaded with fiber and plant-based protein, both of which are beneficial for blood sugar regulation. The fiber helps slow down glucose absorption, preventing spikes in blood sugar levels.
- Low Glycemic Index: The ingredients in this salad have a low glycemic index, making it an excellent choice for maintaining stable blood glucose levels.
- Healthy Fats: Olive oil is a source of monounsaturated fats, which are known for their heart-health benefits and may help in managing blood sugar levels.
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Ingredients
- green beans (fresh, trimmed and halved) 340 g
- red onion (thinly sliced) ½
- cucumber (diced) ½
- cherry tomato (halved) 1 cup
- mixed beans (canned, drained and rinsed) 15 oz
- olive oil 3 tbsp
- red wine vinegar 2 tbsp
- salt ¼ tsp
- pepper ¼ tsp
Optional garnish
- avocado (slices)
- radish (slices)
- cilantro (or parsley)
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Cooking Tips
- Blanching Green Beans: Blanching green beans preserves their bright green color and crisp texture. It's essential to cool them immediately in cold water to stop the cooking process.
- Dressing: Adjust the olive oil and red wine vinegar ratio according to your taste. Some may prefer a tangier flavor, in which case you might add a bit more vinegar.
- Adding Crunch: For an extra crunch, consider adding nuts like sliced almonds or walnuts to the salad.
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Instructions
- Bring a large pot of salted water to a boil and add the green beans. Cook for 2-3 minutes, or until they are bright green and tender-crisp.340 g green beans
- Immediately remove the beans and place them under cold running water. Set aside.
- In a large bowl, combine the cooked green beans, red onion, cucumber, tomato, and mixed beans.½ red onion, ½ cucumber, 1 cup cherry tomato, 15 oz mixed beans
- Drizzle with olive oil, red wine vinegar, and sprinkle with salt and pepper. Toss to coat all ingredients evenly.3 tbsp olive oil, 2 tbsp red wine vinegar, ¼ tsp salt, ¼ tsp pepper
- Portion salad and garnish with your choice of avocado slices, radish, cilantro, or parsley.avocado, radish, cilantro
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Notes
*Note that optional garnishes are not included in the nutrient analysis.
FAQ
- Can I use frozen green beans instead of fresh?
Yes, you can use frozen green beans. Thaw them first, then blanch them for a minute less than you would fresh beans, as they are typically a bit softer. - How can I make this salad a complete meal?
To make this salad a more substantial meal, consider adding a grain like quinoa or farro. You could also include a lean protein such as grilled chicken or tofu for non-vegan options. - How long can I store this salad?
This salad can be stored in an airtight container in the refrigerator for up to 3 days. If you plan to add avocado or other garnishes that may brown or wilt, add those just before serving.
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Nutrition
Per serving
Calories: 139kcal
Carbohydrates: 17.4g
Fiber: 6.2g
Sugar: 2.4g
Fat: 5.7g
Saturated Fat: 0.8g
Trans Fat:
Protein: 5.9g
Nutrition Facts
Mixed Bean Salad
Serving Size
1 Cup
Amount per Serving
Calories
139
% Daily Value*
Fat
5.7
g
9
%
Saturated Fat
0.8
g
5
%
Sodium
78.9
mg
3
%
Potassium
356.9
mg
10
%
Carbohydrates
17.4
g
6
%
Fiber
6.2
g
26
%
Sugar
2.4
g
3
%
Protein
5.9
g
12
%
Vitamin C
10.6
mg
13
%
Calcium
36.9
mg
4
%
Iron
1.8
mg
10
%
Magnesium
52.7
mg
13
%
Zinc
0.8
mg
5
%
* Percent Daily Values are based on a 2000 calorie diet.
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