Description
Dense Bean Salad for a Type 2 Diabetic: A nutrient-dense salad made with low-glycemic black beans, kidney beans, and chickpeas, combined with fresh, fiber-rich vegetables like bell peppers and cucumbers. Tossed in a light vinaigrette with healthy fats like olive oil and avocado, it’s perfect for blood sugar control and heart health. Ideal for a diabetic-friendly, balanced meal.
Ingredients
Beans (Low Glycemic Index):
- 1 cup Black beans (GI: 30)
- 1 cup Kidney beans (GI: 29)
- 1 cup Pinto beans (GI: 45)
Vegetables (Fiber-Rich):
- 1 cup Bell peppers, diced
- 1 cup Cucumber, sliced thinly
- 1 cup Cherry tomatoes, halved or quartered
- 1 cup Spinach, chopped
Healthy Fats:
- 1 Avocado, diced
- 2 tablespoons Olive oil
- 2 tablespoons Nuts or seeds (optional)
Dressing:
- 2 tablespoons Vinegar (balsamic or apple cider)
- 2 tablespoons Lemon or lime juice
- 1 teaspoon Garlic, minced
- 1 teaspoon Cumin
- Salt and pepper to taste
Herbs:
- 1/4 cup Fresh cilantro or parsley, chopped
- 1/4 cup Red onion, finely diced
Instructions
Wash and Prep Vegetables:
- Rinse all vegetables thoroughly. Dice bell peppers, slice cucumbers thinly, halve or quarter the cherry tomatoes, and chop spinach and herbs.
Cook the Beans:
- For dried beans: Soak overnight in cold water. Rinse and cook in fresh water until tender (about 1-1.5 hours). Drain and cool.
- For canned beans: Rinse thoroughly to remove excess sodium and set aside.
Mix the Salad:
- In a large bowl, combine the beans and prepared vegetables. Add the diced avocado, red onion, and herbs.
Prepare the Dressing:
- Whisk together olive oil, vinegar, lemon juice, garlic, cumin, salt, and pepper. Adjust seasoning as needed.
Combine and Toss:
- Drizzle the dressing over the salad mixture and toss gently to combine. Ensure even distribution of ingredients.
Notes
Serve immediately for a fresh taste, or refrigerate for a few hours to allow the flavors to meld. Enjoy with a side of lean protein like grilled chicken or tofu, or whole-grain bread for a balanced meal.
- Prep Time: 15
- Cook Time: 10
- Category: Salad, Side Dish
- Method: No-cook or stove-top for beans
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 cup
- Calories: 414
- Sugar: 3 g
- Sodium: 523mg
- Fat: 21g
- Saturated Fat: 3.5g
- Unsaturated Fat: 14.5 g
- Trans Fat: 0 g
- Carbohydrates: 45g
- Fiber: 15 g
- Protein: 13 g
- Cholesterol: 0mg