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dietary

Carb Safe
≤ 30g
Low Carb
≤ 15g
Very Low Carb
≤ 3g
Low Cholesterol
≤ 60mg (main dish)
≤ 20mg (all others)
Low Calorie
≤ 360 calories (main dish)
≤ 120 calories (all others)
Low Saturated Fat
≤ 3g (main dish)
≤ 1g (all others)

total time

≤ 10 minutes ≤ 20 minutes ≤ 30 minutes

Difficulty

Easy Intermediate Difficult

Low Fat Three-Bean Salad
 
Source: Enlitened Kosher Cooking by Nechama Cohen

A colorful bean salad that is easy to make and full of flavor.

Rating:
Prep Time: 15 minutes
Cook Time: 0 minutes
Difficulty: EASY

Nutrition Facts

Makes 10 servings
Amount Per Serving
Calories 129.1
Total Carbs 22.6 g
Dietary Fiber 7 g
Sugars 5 g
Total Fat 3.5 g
Saturated Fat 0.6 g
Unsaturated Fat 3 g
Potassium 258.9 mg
Protein 6.1 g
Sodium 109.2 mg
Dietary Exchanges
1/2 Fat, 1 Starch, 1/2 Vegetable
See the Detailed Nutritional Analysis
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Servings
Ingredients
Dressing
2 tbsp Oil, olive, extra virgin
3 tbsp cold water
0.25 cup apple cider vinegar (unfiltered)
3 tbsp sweetener (sugar substitute)
1 pinch salt and pepper
2 medium garlic cloves , peeled and minced
1 red onion , peeled, halved, and sliced into rings (for garnish)

Salad
10 oz canned cut green beans , drained
10 oz Beans, yellow, mature, cooked , drained
4 oz Beans, kidney, unsalted, fat free, canned , drained
2 oz canned garbanzo beans (chickpeas), unsalted , drained
0.5 cup fresh chopped celery
0.5 cup chopped green bell peppers , seeded
0.5 cup red bell peppers, sliced , seeded


Directions
1 Open all the cans and discard the liquid. Rinse kidney beans and chickpeas in their open cans under cold water and drain.
2 Put all beans into an airtight container and shake to mix.
3 Add the remaining ingredients. Mix dressing with a whisk and pour over salad. Toss and refrigerate.
4 Garnish with onion rings.
Additional Information
It is best to prepare this salad a day in advance. When ready to serve, transfer to a glass bowl and toss ingredients. PLEASE NOTE: This recipe contains canned beans. The nutrition facts given will be slightly inaccurate, because the analysis includes the salted water in which the beans are canned. When you drain and rinse these beans, you reduce the sodium content by about 40 percent.


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Ok guys. I go through recipes and I get mind boggled. It seems that J's sugars soar after lunch as he is having a hard time finding things for lunch that are good for him...

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