Chinese Bean Salad is a typically Chinese flavored, highly nutritious, fresh crunchy beans salad that can be had any time of the day or served at meal time. This is a good vegetarian option for persons aiming to lose weight, for diabetics as well as persons with cholesterol concerns, as this salad would prove to be a satiating food item, given its high protein and fiber content.
Ingredients
Either canned beans or fresh beans, soaked and par-boiled, may be used in this salad.
Green beans, yellow-wax beans or sprouted mung beans, sliced water chestnuts, fresh green beans trimmed before cutting into 2-inch pieces and steamed for only few minutes, finely minced fresh ginger and garlic, thinly sliced red onion, pimento, sugar, vinegar, salad oil, soy sauce, celery salt are used in this item.
Method
All the beans and the water chestnuts are combined together in a marinating bowl.
In a shaker jar, all the dressing ingredients are blended well. This is poured over the beans and tossed well to coat. It is covered and left to marinate for several hours or overnight for best results.
Nutrition Information
A serving size of ~ 125 g of Chinese Bean Salad provides-
· About 176 Calories
· 10.8 g Total fat
· 0.2 g Saturated fat
· 0 mg Cholesterol
· 18.7 g Total carbohydrates
· 4.4 g Dietary fibre
· 6.4 g Sugars
· 6.9 g Protein
Nutritional Improvements
A dash of lime juice and a sprinkling of lightly toasted sesame seeds can add taste and texture variations in terms of providing a tangy flavor and bite to the salad just before serving. This would also increase Vitamin C content as well as provide a source of Vitamin E, B-vitamins, healthful unsaturated fats and minerals like phosphorus, calcium, magnesium, zinc, iron, and copper among others. Most importantly, it would make for a complete protein in combination with the beans by supplying complementary amino acids.
