Real African Dishes: [MC-AllEthnic-Recipes] Asian Indian Mixed Bean Salad - 2 pts; 29g Carbohydrate; 7g Dietary Fiber

Monday, December 27, 2010

[MC-AllEthnic-Recipes] Asian Indian Mixed Bean Salad - 2 pts; 29g Carbohydrate; 7g Dietary Fiber

* Exported from MasterCook *

Asian Indian Mixed Bean Salad - 2 pts

Recipe By :Chana-Rajmah Salad - Asian Indian
Serving Size : 12 Preparation Time :0:00
Categories : LowCal (Less than 300 cals) LowerCarbs
LowFat (Less than 25%) Vegan

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 can chickpeas -- (16-ounce)
1 can black-eyed peas -- (16 ounce)
1 can red kidney beans -- (16-ounce)
2 tablespoons olive oil
1 garlic clove -- crushed
1/2 cup finely chopped green onions -- including 1 inch of the green tops
3 tablespoons chopped cilantro
1 hot green chile -- seeded and finely chopped
1/4 teaspoon Roasted Cumin Powder
1/8 teaspoon freshly ground black pepper
1/2 teaspoon salt
3 tablespoons fresh lemon juice

Drain the chickpeas, black-eyed peas and kidney beans in a colander. Rinse with cold water. Pat dry with paper towels. Set aside.

Combine the olive oil and garlic in a small bowl. Set aside.

Mix the green onions, cilantro, green chile, roasted cumin powder, black pepper, salt and lemon juice in a large salad bowl. Add the beans and oil with garlic. Toss thoroughly. Cover with plastic wrap and refrigerate for 2 hours or longer.

Makes 12 one-half cup servings

Per Serving: Calories 115 (23% fat), Carbohydrate 16g, Fat 3g, Saturated Fat 0g, Dietary Fiber 5g, Protein 6g, Cholesterol 0mg, Sodium 150 mg. Exchanges: 1 starch 1 lean meat

Canned beans are used for this easy bean salad recipe. It keeps in refrigerator for up to a week and is good for brown bag lunches.

WW old points, not PointsPlus

Description:
"2 pts"
Cuisine:
"Indian"
Source:
"Health Power For Minorities"
S(Formatted by Chupa Babi):
"Dec 2010"
Yield:
"6 cups"
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 183 Calories; 4g Fat (17.2% calories from fat); 10g Protein; 29g Carbohydrate; 7g Dietary Fiber; 0mg Cholesterol; 98mg Sodium. Exchanges: 2 Grain(Starch); 1/2 Lean Meat; 0 Vegetable; 0 Fruit; 1/2 Fat.

Nutr. Assoc. : 0 0 0 0 0 0 0 0 3014 0 0 0