I’m often asked to share ideas on how to get more protein throughout the day. That prompted me to post my healthier version for traditional three-bean salad. This higher protein adaptation has less sugar and is lower in fat and calories than traditional recipes . It is a great source of protein, fiber, folate, iron and a good source of many other nutrients. Best of all, it is portable! Another perfect way for you to pack protein on-the-go.
1 ¾ cup black beans
1 ¾ cup red kidney beans
1 ¾ cup chickpeas (Garbanzo beans)
2 cups corn, cooked
1 medium tomato or 1 can dice tomatoes, drained
½ red onion, diced
1 tsp garlic powder
1 tsp black pepper
5 Tbsp. white wine vinegar
1 tsp lime juice
¼ cup chopped Fresh cilantro (use more or less as desired)
Mix all ingredients in a bowl. Chill. Eat and Enjoy!
*Note that I did not add any additional salt to this recipe. If you use dried beans in place of canned, you may want to add salt to taste.
This recipe makes 7 cups, or 14- ½ cup servings.
½ cup three bean and corn salad= 110 calories, 6 grams protein, 20 grams carbohydrates, 1 gram fat, 5 grams fiber, 8% daily iron needs.