Slow Carbs: Delicious Bean Salad Recipe

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I want to thank everyone for attending the Master Hua Ching Ni Cosmic Tour Bagua workshop on Sunday. We laughed, meditated and learned together as we explored the 11 movements and heel-toe walking pattern of the cosmic tour bagua.

We also shared a wonderfully healthy meal of inari sushi, bean salad, fresh cashew/carrots green salad and pine nut and garlic hummus with baked corn chips.

Many of you asked for recipes.

The inari sushi recipe was published last fall in our blog.

Here is the recipe for the bean dish that takes less than 10 minutes to prepare.


1 can of any brand of organic, cooked beans

  • Red kidney beans
  • Black soy beans
  • Chickpeas (garbanzo)
  • Pinto Beans
  • Black Beans

1 tablespoon roasted garlic

1/4 cup of diced purple onion

1/2 cup of chopped cilantro

1/8 cup Waldon Farms calorie free, sugar free, fat free creamy Italian dressing

1/4 tsp ground fennel

1/4 tsp of tumeric

1/4 tsp nutmeg

1/4 tsp coriander powder

1/4 tsp curry


Drain and place the contents of all the bean cans into a large pasta colander. Rinse with cool water until the water becomes clear and the beans are not gritty.

This step is critical as it removes excessive starch and the salt that is often added to cans.

Place the beans in a large bowl. Add in dry seasonings, chopped onions, garlic and cilantro and toss lightly.

Last, add the Italian dressing and toss well.

Serve at room temperature or it may be served cold out of the fridge.

You may vary the seasonings to taste and the type of beans that you use to create variety.

This recipe is high in protein and very effective for helping to regulate glucose with carbohydrates that digest slowly. This dish can be used as a substitute for grain carbohydrates on weight loss plans that emphasize slow carbs and also for intestinal cleansing and reduction of inflammation. If you are not accustomed to eating beans regularly or have a tendency towards bloating, use a product like Bean-O for about a week until the digestive organs acclimate to the higher fiber content.

This entry was posted on Friday, September 30th, 2011 at 5:29 pm
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2 Responses to “Slow Carbs: Delicious Bean Salad Recipe”

  1. I’m still amazed at how much/quickly you lose weight by adding beans as your carb. When I followed this plan earlier in the year, I lost 10 pounds in about 7 days. I included beans in every meal (except breakfast).

    Posted by Juanita Stephens on September 30th, 2011 8:12 pm

  2. That sound very yummy. I think I’ll make it tonight to go with our chicken.

    Posted by Denise on October 3rd, 2011 3:57 am