Parsley and Bean Salad, Iron Rich Recipe

Looking for an easy Parsley and Bean Salad, Iron Rich recipe? Learn how to make Parsley and Bean Salad, Iron Rich using healthy ingredients.


Submitted by virtualmethod

Makes 2 servings



Red kidney beans and parsley combine with a dressing made using iron rich molasses make this a very healthy salad, especially for vegetarians looking for a good source of iron. The garlic also gives it antimicrobial/antiviral action. Have 1 serving as a snack or side item. Have 2 servings as a meal.

Recipe Ingredients for Parsley and Bean Salad, Iron Rich

1 cup parsley, chopped
1 cup celery, chopped
2 cups canned kidney beans , drained
1/2 cup red onion, chopped
2 clove garlic, pressed
1 tbsb red wine vinegar
1 tbsb olive oil
1 tbsb blackstrap molasses
1 tsp dried dill

Recipe Directions for Parsley and Bean Salad, Iron Rich

Drain and rinse beans. Chop parsley and celery to your liking. Press garlic. Combine all ingredients in a bowl, stirring everything well. Optionally chill the salad prior to serving, or eat at room temperature. Top with a sprinkle of pine nuts (optional).
Categories

Beans, Appetizers, Main Dish, Salads, Side Dish, Snacks, American, Quick

Nutrition Facts
Serving Size 402.5g
Amount Per Serving
Calories
343
Calories from Fat
72
% Daily Value*
Total Fat
8.0g
12%
Saturated Fat
1.2g
6%
Trans Fat
0.0g
Cholesterol
0mg
0%
Sodium
732mg
31%
Potassium
1200mg
34%
Total Carbohydrates
54.9g
18%
Dietary Fiber
16.3g
65%
Sugars
12.9g
Protein
15.3g
Vitamin A 57% Vitamin C 80%
Calcium 17% Iron 34%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
A
  Good points
  • Low in saturated fat
  • No cholesterol
  • High in dietary fiber
  • High in vitamin A
  • Very high in vitamin C
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