Here’s a salad that WON’T leave you hungry.
Salads have a reputation for being unsatisfying. It’s a fair criticism. For example, a green salad with nothing but lettuce and cucumber slices is very light and will probably leave you hungry.
This beany salad recipe is different. It has corn and three types of beans, which means it has lots of protein and fiber, and it can help you feel more satisfied.
You might be worried that beans have too many carbs. After all, a half-cup serving of black beans has just short of 20 grams of carbohydrates. You might even think that you should be avoiding beans altogether in your diet if you have diabetes, but this is not the case.
The American Diabetes Association declared that the quality of carbs in a diabetes diet is just as important as the quantity. Beans are a complex carb. Complex carbohydrates are less processed and offer more fiber and other nutrients, and that don’t affect your blood sugar levels as simple carbs (such as white bread and sugary sodas). Learn more about the best and worst carbs for diabetes here.
In other words, don’t be afraid of beans!
This recipe also has avocado, which is a healthy fat. Avocado and other sources of healthy fat are beneficial for the heart, especially your cholesterol levels. That is very important for a healthy diabetes diet because people with diabetes have an elevated risk of heart disease, since high blood sugar levels can damage blood vessels over time. Learn more about the types of dietary fat here.
You can prepare this easy recipe in just two steps: Dump the ingredients in a bowl, and mix ‘em up. In just a few minutes, you can have this dish on the table. It makes a delicious side dish, a “lazy” main dish, or an easy lunch to pack for work.
- 1/2 cup canned chickpeas (reduced sodium), drained and rinsed
- 1 cup canned black beans (reduced sodium), drained and rinsed
- 1 cup canned kidney beans (reduced sodium), drained and rinsed
- 1 cup canned corn, drained and rinsed
- 6 chopped scallions
- 1 red bell pepper, chopped
- 1 avocado, chopped
- 1/4 cup chopped fresh cilantro
- 1/2 cup olive oil
- 1/4 cup vinegar (white wine, red wine, or balsamic)
- 1 garlic clove, minced
- 1 tsp. chili powder
- 1/2 tsp. salt
- 1/4 tsp. crushed red pepper flakes
- 1/4 tsp. ground black pepper
In a large bowl, combine all ingredients. Then, mix well and serve.
Nutrition Information Based on a Single Serving
*Percent Daily Value are based on a 2000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.
Beans, black, mature seeds, canned, low sodium. Washington, DC: FoodData Central, U.S. Department of Agriculture, 2019. (Accessed on March 24, 2020 at https://fdc.nal.usda.gov/fdc-app.html#/food-details/175238/nutrients.)
Get to know carbs. Arlington, VA: American Diabetes Association. (Accessed on March 12, 2020 at https://www.diabetes.org/nutrition/understanding-carbs/get-to-know-carbs.)
Healthy food choices made easy. Arlington, VA: American Diabetes Association. (Accessed on March 12, 2020 at https://www.diabetes.org/nutrition/healthy-food-choices-made-easy.)Protein. Arlington, VA: American Diabetes Association. (Accessed on March 12, 2020 at https://www.diabetes.org/nutrition/healthy-food-choices-made-easy/protein.)