Eating plenty of fruits and vegetables, including beans, is linked with a lower risk of lung, oral, esophageal, stomach and colon cancer. It’s unclear yet which components protect the most against cancer, so enjoy a variety of whole foods naturally rich in nutrients.
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Eating a diet loaded with these plant-based foods, such as this tasty dish, can help you stay at a healthy weight. Fill at least two-thirds of your plate with vegetables, fruits, whole grains and beans.
Ingredients
1 15-ounce can kidney beans, drained and rinsed (or your favorite beans)
1 15-ounce can chickpeas, drained and rinsed
1 cup fresh or frozen edamame
2 tablespoons extra virgin olive oil (or your favorite flavor-infused oil – try garlic or ginger!)
2 teaspoons apple cider vinegar
½ cup chopped shallots or red onion
1 tablespoon fresh chopped garlic (or more to taste)
1 cup grated carrots
1 cup grated cucumbers
1 cup thinly sliced bell peppers (choose a variety of colors)
Handful of chopped flat-leaf Italian parsley
Salt and pepper to taste
Directions
- Mix all ingredients together and refrigerate for at least 2 hours or overnight. The longer it sits, the better it will taste!
- Serve as-is or over field greens.
Nutritional information per serving
Makes 8 servings
Calories 206
Total fat 6g
Saturated fat 0.8g
Fiber 7g
Sugar 5.6g
Protein 10g
Sodium 154.8mg
Calcium 68mg
Magnesium 61.3m
Potassium 519mg
