Heart-healthy recipe

Mexican Bean Salad

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(Source: 3TV) (Source: 3TV)
(Source: 3TV) (Source: 3TV)
(Source: 3TV) (Source: 3TV)
(Source: 3TV) (Source: 3TV)
(Source: 3TV) (Source: 3TV)

By Christy Wilson, Registered Dietician Nutritionist (RDN)

February is American Heart Month. With that in mind, we decided to focus on an easy heart-healthy dish. Plant-based meals offer a variety of heart health benefits for you and your family. Beans are an inexpensive source of protein and soluble fiber that can help control LDL (harmful) cholesterol levels.

Ingredients
1 15.5-oz. can Garbanzo beans, drained and rinsed
1 15-oz. can Black beans, drained and rinsed
1 15.25-oz. can Kidney beans, drained and rinsed
1 15-oz. can White beans, drained and rinsed
1 14.5-oz. can diced tomato, drained
1 avocado, diced
1 cucumber diced

Note: Using low sodium beans, like S&W 50% Less Sodium beans which are certified by the American Heart Association, is ideal for your heart.

For the dressing
1/3 cup fresh lime juice
2 clove garlic (about 1 tsp.), smashed and finely diced into a paste
1/2 tsp. Mexican oregano, crushed between the palms of your hand
1/2 tsp. onion powder
1/2 tsp. season salt
1/2 tsp. paprika
1/2 tsp. cumin
1/8 tsp. ground pepper
1/4 cup cilantro, chopped

Instructions
In a large bowl, add all beans, tomato, cucumber and avocado. Set aside.

In a small bowl, whisk all dressing ingredients together and pour over salad ingredients. Toss to combine.

Allow salad to marinate for 15 minutes to one hour. Garnish with extra cilantro, if desired.

Makes 6 1-cup servings

Copyright 2017 KPHO/KTVK (KPHO Broadcasting Corporation). All rights reserved.


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