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Special Diet Information

Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.

Lactose
This recipe is safe for those who are lactose intolerant.

Sodium
This is a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten.

 

"A man may be a pessimistic determinist before lunch and an optimistic believer in the will’s freedom after it."
-Aldous Huxley, Author

The refrigerator light goes on...

Lentils are amazingly high in fiber and taste great.

Canned Black Beans

I don't hesitate to use canned beans and black beans are no exception. Find the brands in your market that you like and stick with them. This may take some trial and error because there's a wide variation in quality.

I rinse canned beans and canned black beans are no exception. In most major brands there's a high salt content and rinsing will help some. For some reason canned organic beans seem to have less added sodium.

I will add that I am inclined to use freshly cooked beans in places such as salad recipes where I will serve the beans whole. I think that the quality is more apparent in such recipes as opposed to such dishes as soup or black bean cakes.

2 ounces dried black beans = 193 calories, <1g fat, 0g sat fat, 0g mono fat, 12g protein, 35g carbohydrates, 3mg sodium, 0mg cholesterol

1 cup canned black beans = 200 calories, <1g fat, 0g sat fat, 0g mono fat, 14g protein, 36g carbohydrates, 158mg sodium, 0mg cholesterol


 

Lentil and Black Bean Salad - Coumadin-Safe Version



Servings = 3 | Serving size =about 1 1/2 cups

Cooking Time = 45 Minutes

This recipe can be multiplied by 2, 3, 4.

This salad keeps well for 3 – 4 days and is better the second day.

1/2 cup red lentils
1/2 cup green lentils
6 cups water
1 15 ounce can black beans (drained and rinsed)
1 large shallot (minced)
1 rib celery (sliced thin)
1/4 tsp red pepper flakes
1 Tbsp extra virgin olive oil
2 Tbsp white wine vinegar
1 Tbsp maple syrup
1/4 tsp salt
ground black pepper

Cook the red lentils in 3 cups of simmering water for about 15 – 20 minutes, until just tender. Drain and rinse with cold water.

Cook the green lentils in 3 cups of simmering water for about 15 – 20 minutes, until just tender. Drain and rinse with cold water.

Combine the green and red lentils with the black beans.

Add the shallot, celery, red pepper flakes, olive oil, vinegar, maple syrup, parsley, salt and pepper.

Chill overnight.

Nutrition Facts

Serving size = 1 1/2 cups

Servings = 3

.

Amount Per Serving

Calories 514 Calories from Fat 54
  % Daily Value
Total Fat 6g 10%
    Saturated Fat 1g 5%
    Monounsaturated Fat 4g  
    Trans Fat 0g  
Cholesterol 0mg 0%
Sodium 220mg 9%
Total Carbohydrates 85g 28%
    Dietary Fiber 30g 119%
    Sugars 7g  
Protein 31g  
Vitamin A 7% Vitamin C 10%
Calcium 13% Iron 47%
Vitamin K 17 mcg Potassium 1677 mg
Magnesium 195 mg