Canned beans are a great option for working protein and fiber into dishes. To keep sodium in check when using canned goods, organic is a good way to go.
So, I opted for organic no-salt-added beans. If you can’t find this combo canned good, simply go for the regular and rinse and drain your beans to cut out about 40% of the salt used during canning.
40% is pretty, no, REALLY significant. Its worth the rinse, folks. Don’t stop at the beans, either. You can rinse and drain any canned vegetable to reap this benefit.
Any tips or tricks that you keep in your back pocket when trying to cut the salt during cooking?
Mango and Black Bean Salad
- 1 1/2 cups chopped peeled ripe mango (about 2)
- 1 cup thinly sliced green onions, white and light green parts only
- 1/2 cup cooked wild rice
- 3 tablespoons finely chopped fresh cilantro
- 1/4 cup fresh salsa
- 1 jalapeno, seeds and ribs removed, diced
- The juice of one fresh lime
- 2 tablespoons extra virgin olive oil
- 3/4 teaspoon salt
- 1/4 teaspoon freshly ground black pepper
- 1 (15-ounce) can organic no-salt-added black beans, rinsed and drained
Combine all ingredients in a large bowl. Toss gently to mix.
Calories 167; Fat 5.4 g; Carbohydrate 25.5 g; Fiber 5.5 g; Protein 5.2 g Sodium 225 mg