Reviewed by Amber Shuey, FMCHC of Forum Health Tampa
Here is a heart healthy recipe to enjoy!
Three Bean Mango Salad (adapted from dr.fuhrman.com)
Serves: 6
Ingredients:
- 1 1/2 cups cooked cannellini beans or 1 (15 ounce) can cannellini beans, drained and rinsed (low sodium preferred )
- 1 1/2 cups cooked kidney beans or 1 (15 ounce) can no-salt-added or low sodium kidney beans, drained
- 1 1/2 cups cooked chickpeas (garbanzo beans) or 1 (15 ounce) can chickpeas, drained (low sodium preferred)
- 2 mangoes, peeled, pitted and cubed
- 1/2 red onion, finely chopped
- 1/2 red bell pepper, chopped
- 1/2 cup finely chopped flat leaf parsley
- 1/2 cup water
- 1/3 cup cider vinegar (organic)
- 1/4 cup raw almonds
- 1/4 cup raisins (organic)
- 2 teaspoons whole grain mustard
- Whole salt/pepper to taste, minimal salt
- 1/2 teaspoon dried oregano (optional)
- 10 ounces mixed greens, (organic)
Instructions:
In a large bowl, mix the beans, mangoes, onion, bell pepper and parsley. Blend water, vinegar, almonds, raisins, mustard and oregano in a high-powered blender until smooth. Add dressing to beans and toss to coat. Chill in the refrigerator for several hours, to allow beans to soak up the flavor of the dressing. Serve on top of mixed greens.
Per Serving:
CALORIES 307; PROTEIN 15g; CARBOHYDRATES 55g; TOTAL FAT 5g; SATURATED FAT 0.5g; SODIUM 44mg; FIBER 12.5g; BETA-CAROTENE 780ug; VITAMIN C 45mg; CALCIUM 136mg; IRON 5.1mg; FOLATE 235ug; MAGNESIUM 106mg; ZINC 2.3mg; SELENIUM 3.9ug
