ISABEL’S GRAIN & BEAN SALAD

More sharing options

Share on Twitter

4 of 5 (1)

Nutritional Info

Servings Per Recipe: 14
Amount Per Serving
Calories: 102.2

Total Fat: 0.6 g
Cholesterol: 0.0 mg
Sodium: 131.3 mg
Total Carbs: 20.3 g
Dietary Fiber: 6.2 g
Protein: 5.5 g

View full nutritional breakdown of ISABEL’S GRAIN & BEAN SALAD calories by ingredient

Introduction

From Clean Eating Magazine Website
NUTRIENTS per 3/4-cup serving:
CALORIES: 100
TOTAL FAT: 0.5 g
SAT. FAT: 0 g
CARBS: 19 g
FIBER: 5 g
SUGARS: 3 g
PROTEIN: 5 g
SODIUM: 190 mg
CHOLESTEROL: 0 mg From Clean Eating Magazine Website
NUTRIENTS per 3/4-cup serving:
CALORIES: 100
TOTAL FAT: 0.5 g
SAT. FAT: 0 g
CARBS: 19 g
FIBER: 5 g
SUGARS: 3 g
PROTEIN: 5 g
SODIUM: 190 mg
CHOLESTEROL: 0 mg

Number of Servings: 14

Ingredients

• 1 cup cooked bulgur (to cook: soak bulgur in 1 cup boiling water for about 20 minutes)

• 1 cup dried black beans, drained

• 1 cup dried kidney beans, drained (save this liquid from reconstituted beans)

• 1 cup cooked whole corn kernels

• 1/2 cup green onions, chopped into 1/4-inch pieces

• 1 red bell pepper, chopped into 1/4-inch pieces

• 1 cup cucumber, chopped into 1/4-inch pieces

• 1 cup plum tomatoes, chopped into 1/4-inch pieces

Dressing:

• 1/4 cup red wine vinegar

• 1 clove garlic, minced

• 1 tsp chili powder

• Sea salt to taste

• 1/4 tsp crushed red pepper flakes

• 1/4 tsp ground black pepper

• 1/2 cup liquid from kidney beans (or use olive oil to taste)

Directions

1. In a large bowl, combine cooked bulgur, beans and chopped vegetables. Mix well.
2. To make dressing: In a small bowl, whisk together vinegar, garlic, chili powder, salt, red
pepper flakes and black pepper. Whisk in ½-cup reserved kidney bean liquid (or olive oil, to
taste) and pour over salad and toss well. Allow salad to sit in refrigerator for 1 hour to allow
flavors to blend before serving.

Number of Servings: 14

Recipe submitted by SparkPeople user KAYLIBARBER.