A kidney bean salad has got to be one of the easiest salads you can make that helps the liver and adds much needed fiber to our diets. Talk about lunch friendly.
Yes these beans are shaped just as they are named, just like that of the kidney organ. I love these little guys because they are rich in nutrients, high in fiber and can help make almost any recipe a breeze as they are so convenient to use.
Some folks prefer canned beans while others prefer to by the dried ones in the package and cook them up themselves. Whatever your preference these legumes are incredibly healthy to eat.
Kidney Bean Salad Recipe
4 cups cooked red kidney beans
1 medium sized sweet onion diced
2 cloves garlic minced
1 red, yellow or green bell pepper seeded and diced
¼ cup finely chopped fresh parsley
3 tbsp light olive oil
2 tbsp balsamic vinegar
Salt & Pepper to taste
If you have purchased canned beans please rinse and drain them well. If you have cooked your own from a package please drain and let cool.
Take a large bowl and add the kidney beans, onions, bell pepper and parsley. In a small bowl place the oil, vinegar, garlic, salt and pepper and mix well.
Now add the oil and vinegar mixture on top of the ingredients in the big bowl and toss until well blended. It's that simple to make this kidney bean salad.
Makes 6 servings (¾ cups in each serving size)
Tips & More Info:
You can always add more salt, pepper, oil and vinegar to adjust the flavor of this healthy salad to please your taste buds.
If using canned beans this recipe takes about 10 minutes to make. If you prefer cooking your own then it's handy to prepare the beans in advance.
Some people love to buy a large package of red kidney beans, cook them up and freeze them for future use. They are fantastic right out of the freezer and so handy. When I'm not in a hurry this is my preference, but when time is limited canned is a blessing.
Not only is this salad nutritious but it also taste better the next day once the ingredients have had a chance to ripen together.
Red kidney beans are a heart healthy legume and are loaded with fiber which helps lower cholesterol and also helps the body’s blood sugars stay balanced. If that isn’t amazing enough they also provide us with lean protein, folate, magnesium, iron and copper.
They are also considered a liver loving food as the high fiber content help detox the body by expelling waste more efficiently from our bodies.
If you are battling with constipation then eating lots of fiber is one great way to help relieve symptoms and promote regularity.
One cup of cooked red kidney beans contains about 225 calories and because of their fiber rich content make them a fantastic food to incorporate into any weight loss program.
Beans are low in fat but help keep your stomach feeling full as red kidney beans are very filling.
Try a bowl and see just how stuffed you feel and for how long, it's a nice surprise.
Wishing you Health and Happiness