Beans are a great addition to your diet. They are a good source of soluble fiber, B vitamins, iron, and potassium. Beans are available in many varieties and colors and are an important part of many cultural cuisines. The Dietary Guidelines for Americans recommends consuming 3 cups of beans a week, or less than a ½ cup per day. Beans have been shown to increase satiety, help manage blood glucose levels, and reduce the risk of certain types of cancer and manage heart disease. Beans are very inexpensive and versatile in the kitchen. Feel free to try them in dips, chili, veggie burgers or even salads like this black bean salad.
- 1 can black beans (drained and rinsed)
- 1/2 bag frozen corn (thawed)
- 8 oz jar roasted red peppers (diced)
- ¼ cup vegetable or olive oil (use vegetable oil if refrigerating overnight)
Seasonings to Taste:
- chili powder
- garlic powder
(Can also use seasoning packets such as taco mix or fajita mix – contains salt)
Mix all ingredients in a large bowl and place in the refrigerator for 1 hour to absorb the flavors. Serve cool or at room temperature.
Written by Christina Morrison RD, LDN, CDE
Metz Culinary at Milford Regional Medical Center