Go-To Bean Salad
This side dish is full of flavour and fibre. The slow digestion rate and low glycemic index means that it won't spike your blood sugar, and the fibre helps prevent hunger between meals. Add to that the bonus that it only takes about 10 minutes to prepare and will keep refrigerated for about a week. Add 1/2 cup of this yummy nutritious salad to any meal or snack- look at my post workout meal entry from yesterday to see it on my plate! Garnish with variety and enjoy all week long! It makes a great lunch item for weekdays at work!
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Ingredients:
1 can of mixed beans containing chick peas 500ml
1 can of sweet/peaches corn 341ml
2 medium carrots peeled and shredded
1 medium zucchini halved and sliced thinly
1 thumb sized piece of finely grated ginger
1 tbsp of fresh cilantro (aka coriander)
2 tbsp of sesame oil
2 tbsp of toasted sesame seeds
Garnishes/Options
Directions:
1. Rinse beans. (You can also soak and precook your own from dried)
2. Peel carrots and ginger. Use a cheese grater to slice, shred, and grate ingredients.
3. Toss with oil, sesame seeds, and chopped/torn cilantro and serve.
Prep time 10 minutes. Makes about 5 cups, approx 10 servings- perfect for a week of meals! Total cost less than $4 Cost per serving: approx $0.40 Keeps for about 6 days. 100 calories of pure tasty nutrition.
Calories per serving 1/2 cup 95
Fat: 3g
Sodium: 158mg
Carbs: 14g
Protein: 4g
Fiber: 4g
% Daily Recommendation
Fat: 5%
Sodium: 6%
Carbs: 5%
Protein: 6%
Fiber: 18%
This side dish is full of flavour and fibre. The slow digestion rate and low glycemic index means that it won't spike your blood sugar, and the fibre helps prevent hunger between meals. Add to that the bonus that it only takes about 10 minutes to prepare and will keep refrigerated for about a week. Add 1/2 cup of this yummy nutritious salad to any meal or snack- look at my post workout meal entry from yesterday to see it on my plate! Garnish with variety and enjoy all week long! It makes a great lunch item for weekdays at work!
.JPG)
1 can of mixed beans containing chick peas 500ml
1 can of sweet/peaches corn 341ml
2 medium carrots peeled and shredded
1 medium zucchini halved and sliced thinly
1 thumb sized piece of finely grated ginger
1 tbsp of fresh cilantro (aka coriander)
2 tbsp of sesame oil
2 tbsp of toasted sesame seeds
Garnishes/Options
- Add sunflower seeds, raisins, 1tbsp brown sugar and a bit of your favorite vinaigrette
- Add tuna or chopped turkey, mayonnaise and serve with a dill pickle and tomato.
- Garnish with 1/2 avocado
Directions:
1. Rinse beans. (You can also soak and precook your own from dried)
2. Peel carrots and ginger. Use a cheese grater to slice, shred, and grate ingredients.
3. Toss with oil, sesame seeds, and chopped/torn cilantro and serve.
Prep time 10 minutes. Makes about 5 cups, approx 10 servings- perfect for a week of meals! Total cost less than $4 Cost per serving: approx $0.40 Keeps for about 6 days. 100 calories of pure tasty nutrition.
Calories per serving 1/2 cup 95
Fat: 3g
Sodium: 158mg
Carbs: 14g
Protein: 4g
Fiber: 4g
% Daily Recommendation
Fat: 5%
Sodium: 6%
Carbs: 5%
Protein: 6%
Fiber: 18%
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