Bean salads are a great way to have a healthy snack or a great addition to a meal. Beans provide tons of protein to help you feel full longer. They also promote weight loss and have been known to help reduce blood sugar, improve cholesterol levels, and help maintain a healthy gut.
BLUE PLAN: 4 Points
GREEN PLAN: 7 Points
PURPLE PLAN: 4 Points
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Health benefits of beans
Beans Beans the musical fruit the more you eat…you get the idea. Beans are an awesome protein to add to your diet. each bean is a little different as to the amount of protein it will add but when you combine them, like we did this mixed bean salad, You get a low-fat, protein boost that is sure to tantalize your taste buds and help you to feel full longer.
Which beans do you use in mixed bean salad?
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You get to choose which beans you add or omit depending on your tastes. I like to add as many as possible so that I can get the benefit of all of them. Here are the beans I used for this recipe and why.
- Chickpeas or Garbanzo Beans
As a rich source of vitamins, minerals, and fiber, chickpeas may offer a variety of health benefits, such as improving digestion, aiding weight management, and reducing the risk of several diseases. - Red Kidney Beans
3.5 ounces of boiled kidney beans boast almost 9 grams of protein, bean starch is a slow-release carb. Its digestion takes longer, and it causes a lower and more gradual rise in blood sugar than other starches, making kidney beans particularly beneficial for people with type 2 diabetes. - Green Beans
Green beans, string beans, or snap beans are a rich source of vitamins A, C, and K, and of folic acid and fiber. Green Beans can help to prevent cancer. Green beans contain a high amount of chlorophyll. This may block the carcinogenic effects of heterocyclic amines that are generated when grilling meats at a high temperature. Individuals who prefer their grilled foods charred should pair them with green vegetables to decrease the risk. - Wax Beans
Wax beans are great low-calorie food and a good source of fiber for heart and digestive health. - Mixed Beans
Mixed beans are a can of the above beans mixed together.
How many points are in mixed bean salad?
How many points do beans have? Different beans have different point values. Beans tend to be higher in carbs but have a low glycemic index. This is because, as mentioned above, the starch in the beans is a slow-release carb that takes longer to digest.
A major bonus for us as this means they are lower in points and healthier for us overall. You can look up the different beans and their respective values in the Weight Watchers' app and if you are watching your calorie intake as well you can check out the zero point list I created that has the amount of protein as well as calories.
How long can you store Bean Salad?
Bean salad leftovers can be stored in the fridge for 3 to 5 days. This is great for meal prep. I prefer to use these glass containers because they are easier to clean and are more environmentally friendly than plastic. The glass containers I use can go from the fridge to the microwave or even the oven. Bonus only one dish to clean. 🙂
Can you freeze bean salad?
Yes, you can freeze cooked beans. … Drain some of the cooking liquid, leaving enough just to cover them. Package them in plastic freezer bags or other freezer containers, leaving an inch or so of space at the top of the container to allow for expansion. Freeze for 2 to 3 months for best quality.
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How to be successful on myWW
- mindset: this isn't a diet, don't let yourself feel deprived. Eat your points or Bites!
- tracking: I track everything, even zero point foods
- portion control: this is on my fridge to keep me mindful
- persistence: I wrote this poem about never giving up
- planning: I use meal plans and freezer cooking often
- support: I'm in my low point recipe Facebook group daily
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BLUE PLAN: 4 Points
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PURPLE PLAN: 4 Points
Easy Mixed Bean Salad
- Yield: 4 servings
Description
A delicious mixed bean salad.
Ingredients
-1/4 cup splenda
-1/4 cup oil of choice (in these pictures we used canola, but we have previously made it with olive oil and vegetable oil very successfully)
-⅔ cup white vinegar
-1 tsp salt
-1 tsp black pepper
-1 medium yellow onion (approx. ¾ cup chopped)
– 2-3 celery stalks (approx. ¾ cup chopped)
-½ large green pepper (approx. 1 cup chopped)
-1 cup chickpeas
-1 cup goya red kidney beans (these are the lowest in points)
-1 cup cut green beans
-1 cup cut wax(yellow) beans
-1 cup mixed beans
Instructions
-Drain and rinse your chick peas, red kidney beans, green, wax and mixed beans. Then, place in a large bowl.
-In a separate bowl, make your dressing by combining; oil, vinegar, sugar, salt and pepper.
-Thinly slice and dice your 1/2 green pepper, celery and yellow onion, then add to the large bowl of mixed beans.
-Pour the dressing over your salad ingredients and toss.
-Cover and refrigerate overnight, stirring occasionally.
-When ready, spoon bean salad into a serving bowl using a slotted spoon to drain off excess dressing before serving.
ENJOY!
Notes
You can use a different brand of kidney beans than I use. I used Goya because they are lower in points. This is the only reason I picked this
Nutrition
- Serving Size: 1 cup