Legumes are a very important staple food in my diet. I enjoy them in all kinds of ways: soups, spreads ( ❤ hummus), curries, rice…and a lot of different salads. They are extremely versatile and the perfect to-go lunch to take to the office.
This salad is quick & easy, fresh, fulfilling and packed with all the nutrients you need to go through your day.
In addition to lowering cholesterol, kidney beans’ high fiber content prevents blood sugar levels from rising too rapidly after a meal, making these beans an especially good choice for individuals with diabetes, insulin resistance or hypoglycemia.
Sardines are an excellent source of vitamin B12 and selenium. They are a very good source of phosphorus, omega-3 fatty acids, protein, and vitamin D. Additionally they are a good source of calcium, niacin, copper, vitamin B2, and choline. While sardines are incredible fresh, they are most commonly found canned, since they are very perishable. With growing concern over the health of the seas, people are turning to sardines since they are at the bottom of the aquatic food chain, feeding solely on plankton, and therefore do not concentrate heavy metals, such as mercury, and contaminants as do some other fish.
Nicole’s ORGANIC KIDNEY BEANS & SARDINES SALAD
Gluten Free – High Protein – High Fiber – Clean Eating Recipe
1 can (15oz) Organic Kidney Beans
1 can (4.25oz) Skinless & Boneless Sardines in Water (no salt added)
1 Green Onion
2-3 in. piece fresh Ginger Root
Small bunch of Fresh Cilantro
1 Tbsp Extra Virgin Olive Oil
Salt & Pepper
Drain and rinse beans and sardines, place them in a bowl and set aside. Peel and finely chop the ginger, green onion and cilantro. Combine all ingredients. Squeeze the limes on top of it, add olive oil, and adjust salt & pepper to taste.
Interesting fact: If you’re wondering how to replace red meat in your diet, kidney beans are the answer. These hearty beans are a good source of protein, and when combined with a whole grain such as whole wheat pasta or brown rice, provide protein comparable to that of meat or dairy foods without the high calories or saturated fat. Also, when you get your protein from kidney beans, you get the blood sugar stabilizing and heart health benefits of the soluble fiber. A cup of kidney beans provides over 15 grams of protein!
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