Kidney Bean & Pickled Red Onion Salad
- Time: 15 minutes
- Servings: 3
- Serving Size: 6.0 ounces
- Stage: Post-recovery
INGREDIENTS:
- Red onion - 1/2 medium (75 grams)
- Apple cider vinegar - 1/2 cup (120 grams)
- Coconut or brown sugar - 1 tsp (4 grams)
- Water - 1/3 cup (80 grams)
- Red kidney beans, cooked - 2 1/4 cup (400 grams)(unsalted if buying canned)
- Cilantro, fresh leaves - 1 small handful (10 grams)
- Hemp seeds - 3 tbsp (28 grams)
- Sea salt - 3/4 tsp
INSTRUCTIONS:
- Slice the red onion and add it to a small pot along with the apple cider vinegar, water, and coconut sugar. Mix, cover, bring to a boil and then remove from heat. Let stand for 5 minutes and then drain the liquids.
- Drain and rinse the cooked kidney beans. Chop the cilantro.
- Mix the pickled red onions with the kidney beans in a bowl.
- Serve and garnish with the following per serving: 2 tbsp cilantro, 1 tbsp hemp seeds, and 1/4 tsp sea salt. Enjoy!
*Note: Divide equally by the listed number of servings. Stays fresh in the refrigerator for 3-4 days.
NUTRITION FACTS per serving:
- Calories 250
- Protein 15 grams
- Carbs 37 grams
- Fat 6 grams
- Fiber 11 grams
- Sugar 4 grams
- Iron 25% DV
- Calcium 5% DV
- Sodium 25% DV
DV = Daily Value, Based on diet for healthy adults
Nutritionist notes: Red kidney beans, like most other legumes, play a very important role in a gastric sleeve diet due to their high iron, fiber, and protein content. If buying them canned, make sure they have no added salt.
Tags: dairy-free, soy-free, gluten-free, high-protein, vegan, vegetarian, plant-based, high-fiber, gastric sleeve, vsg, bariatric, diet, recipe
*The picture is meant for illustrative purposes and may sometimes not be representative of the serving size. For a precise serving size please follow the list of ingredients carefully, using grams as the most exact measurement.