Chef #1365024's Note:
Need a protein-rich dish, but can’t reach into your fridge or freezer for meat? Then toss a hearty salad that features canned beans! Any type of beans you pick – kidney beans, black beans or others – is a good source of protein, as well as iron and fiber.
My Private Note
Units: US | Metric
- 1 (16 ounce) can kidney beans, drained and rinsed
- 1 (14 1/2 ounce) can beets, chopped
- 1 (14 1/2 ounce) can new potatoes, chopped
- 1/2 small onions or 1/2 bunch green onion, chopped
- 1/4 cup dried parsley or 1/2 bunch fresh parsley, chopped
- 1 tablespoon dried basil or 1/4 cup fresh basil, chopped
- 2 tablespoons olive oil
- 2 tablespoons lemon juice concentrate or 1 tablespoon lemon, juice of
- salt and pepper, to taste
- 1In a large bowl, mix kidney beans, beets, potatoes, onions, parsley and basil. Toss with olive oil and lemon juice. Add salt and pepper to taste. If you have a refrigerator or chilled cooler available, chill for 30 minutes before serving, or enjoy at room temperature.
- 2Servings: 6.
- 3Nutritional Information Per Serving:
- 4Calories 180; Total fat 5g; Saturated fat 0.5g; Cholesterol 0mg; Sodium 470mg; Carbohydrate 28g; Fiber 8g; Protein 6g; Vitamin A 6%DV; Vitamin C 25%DV; Calcium 6%DV; Iron 20%DV.
- 5*Daily Value.
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Nutritional Facts for Canned Beets and Bean Salad
Serving Size: 1 (172 g)
Servings Per Recipe: 8
- Amount Per Serving
- % Daily Value
- Calories 143.7
- Calories from Fat 35
- Total Fat 3.9 g
- Saturated Fat 0.5 g
- Cholesterol 0.0 mg
- Sodium 214.8 mg
- Total Carbohydrate 23.5 g
- Dietary Fiber 4.9 g
- Sugars 5.9 g
- Protein 5.1 g