Beans -- The Protein-Rich Superfood
Beans are a key ingredient in the diets of millions of people worldwide, but what makes them such a healthy choice?
- Protein - 7 to 10 grams per serving on average
- Fiber - One cup of cooked beans (or two-thirds of a can) provides about 12 grams of fiber -- nearly half the recommended daily dose of 21 to 25 grams per day for adult women. A recent study found that bean eaters weigh, on average 7 pounds less and have slimmer waists than their bean-avoiding counterparts. High fiber content keeps you feeling fuller, longer.
- Antioxidants - Protect against Parkinson's and Alzheimer's
- Heart Healthy - According to the Archives of Internal Medicine, people who eat beans four times a week are 22 percent less likely to have heart disease than those who eat them once a week or not at all.
Southwestern Black Bean Salad from skinnytaste.com
Servings: 12 • Size: 1/2 cup • Calories: 106 • Fat: 6.0 g • Protein: 3.2 g • Carb: 13.0 g • Fiber: 3.6 g
• Sugar: 1.2 g • Sodium: 137.8 mg
Ingredients:
- 1 15.5 oz can black beans, rinsed and drained
- 9 oz frozen corn, thawed
- 1 tomato, chopped
- 1 small hass avocado, diced
- 1/4 cup red onion, chopped
- 1 scallion, chopped
- 1 lime, juice of
- 3 tbsp extra virgin olive oil
- 1 tbsp cilantro
- salt and fresh pepper
Combine beans, corn, tomato, onion, scallion, cilantro, salt and pepper. Mix with lime juice and olive oil. Marinate in the refrigerator 30 minutes. Add avocado before serving. Pin It
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