FRIDAY FARE: Super Foods - Kidney Beans

Sorry I've been so neglectful with the blog this week! Yesterday was Friday Fare - and I should have posted another healthy recipe, but I didn't. Oops! So, I'll do it today. For the past 4 weeks, we've been talking about different "Super Foods", and this week is: Kidney Beans. The following information comes from Allrecipes.com...

"There are 112 calories in 1/2 cup of kidney beans.
Benefits: Eating beans four times a week--in baked beans, bean dip, chili, or a salad sprinkled with chickpeas or black beans--could cut your risk of coronary heart disease by 20 to 30 percent. They are rich in LDL-lowering soluble fiber (2 grams in a 1/2-cup serving) and homocysteine-controlling folate, as well as blood pressure-easing potassium and magnesium.

Bonus: Thanks to healthy doses of fiber and protein, beans give you steady energy, not a sudden rise (and fall) of blood sugar that ups your risk of metabolic syndrome and weight gain."

The recipe I chose to share is:

Mexican Bean and Rice Salad
(found on Allrecipes.com)

Ingredients

2 cups cooked brown rice
1 (15 ounce) can kidney beans, rinsed and drained
1 (15 ounce) can black beans, rinsed and drained
1 (15.25 ounce) can whole kernel corn, drained
1 small onion, diced
1 green bell pepper, diced
2 jalapeno peppers, seeded and diced
1 lime, zested and juiced
1/4 cup chopped cilantro leaves
1 teaspoon minced garlic
1 1/2 teaspoons ground cumin
salt to taste

Directions

In a large salad bowl, combine the brown rice, kidney beans, black beans, corn, onion, green pepper, jalapeno peppers, lime zest and juice, cilantro, garlic, and cumin. Lightly toss all ingredients to mix well, and sprinkle with salt to taste.
Refrigerate salad for 1 hour, toss again, and serve.