MIXED BEAN SALAD

INGREDIENTS
black-eyed beans  2 tbsp
red kidney beans  2 tbsp
garbanzo beans ( chick peas)  2 tbsp
green beans   2 tbsp
green bell pepper chopped  1
red bell pepper chopped  1
shallots chopped  5
olive oil   2 tbsp
lime juice of 2 lemons
salt to taste
sugar  1/2 tsp
crushed garlic  1 clove
fresh coriander leaves/ cilantro 1/4 bunch
cumin pdr.  1/2 tbsp
black pepper pdr.   1/2 tbsp or to taste
chilli pdr.   1/2 tsp or to taste

METHOD
in a large bowl, combine cooked beans, bell peppers & shallots.
in a small bowl, whisk together, olive oil, lime juice, salt, sugar, pepper pdr., garlic, cilantro & cumin pdr. season it with chilli pdr.
pour the olive oil dressing over the beans & vegetables, mix well.
chill thoroughly & serve cold.

HEALTH BENEFITS of beans- contains a lot of fibre, polyunsaturated fats, no cholesterol. Approximately half a cup of cooked dry beans provides almost 25-30 % of the daily fibre requirement, which is good in preventing hypercholesterolemia. They are high in antioxidants, which help to eliminate free radicals from the body. This helps to slow down ageing & prevent a number of cancers. Beans can cure & prevent constipation, piles & bowel problems. They help in weight management & reduce the risk of diabetes & heart diseases.



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