Name: Dense Bean Salad for a Type 2 Diabetic
Prep time: 15 min
Cook time: 10 min
Total time: 25 min
Ingredients: Beans (Low Glycemic Index):1 cup Black beans (GI: 30); 1 cup Kidney beans (GI: 29); 1 cup Pinto beans (GI: 45); Vegetables (Fiber-Rich):1 cup Bell peppers, diced; 1 cup Cucumber, sliced thinly; 1 cup Cherry tomatoes, halved or quartered; 1 cup Spinach, chopped; Healthy Fats:1 Avocado, diced; 2 tablespoons Olive oil; 2 tablespoons Nuts or seeds (optional); Dressing:2 tablespoons Vinegar (balsamic or apple cider); 2 tablespoons Lemon or lime juice; 1 teaspoon Garlic, minced; 1 teaspoon Cumin; Salt and pepper to taste; Herbs:1/4 cup Fresh cilantro or parsley, chopped; 1/4 cup Red onion, finely diced

Dense Bean Salad for a Type 2 Diabetic: A nutrient-dense salad made with low-glycemic black beans, kidney beans, and chickpeas, combined with fresh, fiber-rich vegetables like bell peppers and cucumbers. Tossed in a light vinaigrette with healthy fats like olive oil and avocado, it’s perfect for blood sugar control and heart health. Ideal for a diabetic-friendly, balanced meal.

Dense Bean Salad for a Type 2 Diabetic

Beans (Low Glycemic Index):1 cup Black beans (GI: 30)

Kidney beans (GI: 29)

Pinto beans (GI: 45)

Vegetables (Fiber-Rich):1 cup Bell peppers, diced

Cucumber, sliced thinly

Cherry tomatoes,

Spinach, chopped

Healthy Fats:1 Avocado, diced

Olive oil

Nuts or seeds (optional)

Vinegar (balsamic or apple cider)

Lemon juice

Garlic,

Cumin

Salt and pepper

Herbs:1/4 cup Fresh cilantro

Red onion, finely diced

For canned beans

Rinse thoroughly to remove excess sodium and set aside.

Dense Bean Salad for a Type 2 Diabetic

Prep Time: 15 minutes

Cook Time: 10 minutes

Total: 25 minutes

Servings: 4

Author : Nour Lamghari

Ingredients

Instructions

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