First I will show you how to make the salad then we will go into the nutrients and benefits of adding these foods to your menus. This salad is high in protein. The avocado is a healthy fat. The recipe is also vegetarian and it cuts the craving for us meat eaters. It is full of nutrients and can be served with your favorite flat bread, crackers or artisan bread. Gather together the following: 1-16 oz can kidney beans; 1-16 oz can garbanzo beans; 2 small tomatoes; 1 medium avocado; 1 small red onion; 1/3 cup Italian dressing; Directions: Drain and rinse the beans. Peel and remove the seed from the avocado. Dice avocado in bite sized pieces. Grate the carrot. Dice the onion and dice the tomatoes. Combine all ingredients in large bowl. If you refrigerate the salad the flavors will meld together. Make it at night before you go to bed and you will have some great tasting nutrition for lunch during work.
So, how are these foods good for you? Let’s take a look at each one. Kidney and Garbanzo beans are also known as legumes. Here are some of the nutritional highlights of legumes and fruits and vegetables benefits: One cup of kidney beans is 225 calories, 15 grams of protein and 40 grams of carbohydrates. They have 0.88g of fat and it isn’t the bad kind. Kidney beans are a great source of fiber at 11 grams. Garbanzo beans are also known as chickpeas and they are a great source of zinc and protein. High in dietary fiber and a great source of carbohydrates, garbanzos also are also made of polyunsaturated fats. (The good kind) One cup of garbanzo beans contains 164 calories, 2 grams of fat, with only 0.27 grams saturated, 8 grams of protein, 7 grams dietary fiber and dietary calcium. They also have a high mineral content including phosphorus, calcium, magnesium, iron and zinc.