Learn about the nutritional benefits of beans and corn salad .

Ingredients to prepare a salad of beans and corn


Number of servings 4


Ingredients


One can of red kidney beans.


1 broad white kidney beans


1 can of small white beans 2 cups of green beans, boiled


2 green onions, chopped with leaves


1 can of corn


The sauce


1/2 cup olive oil


1/4 cup white vinegar


3 tablespoons of thick vinegar


1 small onion, finely chopped


3 garlic cloves, crushed


1 tablespoon mustard paste (mustard)


1 teaspoon salt


1/4 teaspoon black pepper


1 tablespoon dried basil


1 tablespoon dried oregano


1 teaspoon onion powder


1 teaspoon crushed chili


1 horn of green chilli, finely chopped


To serve romaine lettuce leaves.



Nutritionist's notes


  • Beans and corn salad is the most protein-rich type of salad that increases stomach fullness and thus a feeling of satiety.
  • It is also rich in fibre, which may help in the process of losing weight and maintaining it.
  • It is preferable to calculate the amount of added corn and consider it that it is a portion of carbohydrates.

Beans and corn salad and diabetics


  • The richness of this recipe with fibre makes it an ideal choice for people with diabetes, as it reduces the absorption of sugar in the intestine and thus reduces its levels in the blood.
  • It is worth paying attention to the starch quota, which yellow corn provides us with.

The salad of beans and corn and heart patients


  • As for heart patients, beans of all kinds and corn have long been known to be rich in antioxidants.
  • Research has proven the ability of antioxidants to prevent cardiovascular diseases, especially beans, which are known for their benefit in regulating heart rate.
  • The richness of this recipe with fibre makes it essential in lowering the level of bad cholesterol in the blood and raising the level of good cholesterol.

Salad of beans and corn and pregnant women


  • A right choice for a light recipe, this protein-rich recipe will provide you with satiety in addition to the amino acids necessary for cell and fetal growth.
  • The richness of this recipe with fibre helps you to get rid of and prevent constipation.
  • Corn contains folate, which is essential for building cells during pregnancy.
  • It includes a group of B vitamins, which makes it have a role in calming nerves and treating stress.