 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
Tangy Bean and Spinach Salad
|
|
|
Authored By: Bean Education & Awareness Network
|
|
This simple salad will provide you with nearly half of your folic acid requirements for the day!
|
 |
|
Diet Types: Vegan, Vegetarian
|
|
|
Ingredients:
1 can Pinto or Lima beans or1 1/2 cups cooked dry-packaged Pinto or Lima beans1 cup cauliflower florets1 cup chopped red bell pepper1 small avocado, peeled, pitted, cubed2 green onions and tops, sliced1/2 cup fat free sweet and sour dressing4 cups baby spinach leaves1 can Mandarin orange segments, drained or1 fresh orange, peeled, chopped2 tablespoons toasted sunflower seeds
|
|
|
Serves: 4
|
|
|
Cooking Time: Under 15 minutes |
|
| Instructions: |
| Combine beans and vegetables in salad bowl; pour dressing over and toss. Add spinach and oranges and toss. Sprinkle with sunflower seeds. |
|
|
Nutrition Facts
Serving Size: 1
Servings per Recipe: 4
|
| Amount Per Serving |
|
Calories 302
Calories from Fat 100
|
|
|
% Daily Value*
|
| | Total Fat 11g | 17% | | | Saturated Fat 2g | 8% | | | Mono Fat 5g | | | | Cholesterol 0mg | 0% | | | Sodium 452mg | 19% | | | Total Carbs 46g | 15% | | | Dietary Fiber 11g | 42% | | | Sugars 2g | | | | Protein 9g | | | | Iron | 27% | | | Calcium | 12% | | | Vitamin B-6 | 35% | | | Vitamin C | 141% | | | Vitamin E | 10% | | | Vitamin A | 53% | | | Selenium | 10% | | | Manganese | 60% | | | Copper | 25% | | | Zinc | 11% | | | Potassium | 28% | | | Phosphorus | 24% | | | Magnesium | 26% | | | Pantothenic acid | 14% | | | Niacin | 12% | | | Riboflavin | 18% | | | Thiamin | 20% | | | Folate | 50% |
|
|
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
|
|
|
|
