One thing I love most about summer is salads. We typically have a taco night about once a week. Instead of traditional tacos, I like to create recipes that can give me a vegetarian option from time to time.
I found this recipe via the Mayo Clinic website. They not only have some great recipes, but share information about the nutrition in each dish. I thought this one sounded just perfect for taco night. It’s great in a taco shell, as a side dish or over greens.
Dietitian’s tip: Garbanzos — also known as chickpeas — and black beans are an excellent source of soluble fiber, the type of fiber that can help control blood cholesterol and blood sugar levels. They are a perfect ingredient for this taco salad.
Taco Salad with Garbonzo & Black Beans
- 2 tablespoons balsamic vinegar
- 1/3 cup fresh parsley, chopped
- 4 garlic cloves, finely chopped
- Ground black pepper, to taste
- 1/4 cup extra-virgin olive oil
- 1 can (15 ounces) garbanzos, rinsed and drained
- 1 can (15 ounces) black beans, rinsed and drained
- One medium red onion, diced
- 6 lettuce leaves
- 1/2 cup celery, finely chopped
To make the vinaigrette, in a small bowl, whisk together the balsamic vinegar, parsley, garlic and pepper. While whisking, slowly add the olive oil. Set aside.
In a large bowl, combine the beans and onion. Pour the vinaigrette over the mixture and toss gently to mix well and coat evenly. Cover and refrigerate until served.
|Protein||10 g||Sodium||285 mg|
|Carbohydrate||33 g||Fiber||7 g|
|Total fat||11 g||Potassium||453 mg|
|Saturated fat||2 g||Calcium||60 mg|
|Monounsaturated fat||7 g|
Do you enjoy bean salads? What are your favorites?