Three Bean Salad #Foodie Friday

Beans are such a great alternative to meat. You get both your protein and your fiber from eating them. Once when I was a vegetarian I had my blood tested and the nurse said, 

"I guess you enjoy red meat; your iron count is very high."

When I replied, "I haven't eaten any meat in 5 years." She was shocked.

My iron count was high because I ate tons of beans, especially lentils, kidney beans and black beans which are super high in iron and other great things like Vitamin C and many minerals. 

Beans High in Iron (%DV per cup cooked): Soybeans (49%), Lentils (37%), Kidney beans (29%), Garbanzo beans (Chickpeas) (26%), and Lima beans (25%), Navy (24%), Black Beans (Frijoles Negros) (20%), Pinto (20%), and Black-eyed Peas (20%). 
Read more at http://www.healthaliciousness.com/articles/food-sources-of-iron.php#85l5vgSXlcP9gi4b.99 

Three Bean Salad

by Diane Balch

simplelivingeating.com

preparation: 10 minutes                   serves: 4 - 6

Ingredients:

1 15.5 ounce can of Black Beans

1 15.5 ounce can of Cannelloni Beans

1 15.5 ounce can of Kidney Beans

1 small red onion minced

1/3 cup of fresh cilantro minced

1/3 cup of a red pepper minced

1/3 cup of a green pepper minced

1 teaspoon of salt

pepper to taste

2 tablespoons of extra virgin olive oil

1 tablespoon of lemon juice

1 tablespoon of lime juice

Directions:

1) Drain and rinse all of the beans.

2) Mix all of the ingredients together in a large bowl. Check that the salt level is to your liking.

3) Can be served immediately, but it tastes better if it has been refrigerated for at least 1 hour.

three bean salad, picnic food, vegetarian recipe, gluten free recipe,kidney beans, black beans 

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