The Whomping Willows (Blog)

This is basically pico de gallo with the tomatoes replaced by dark red kidney beans. It tastes pretty good, and it’s high in potassium, fiber, protein, and various vitamins and minerals.

Combine the following in a large bowl, stir it up, and refrigerate for a bit:

1 15.5-ounce can organic dark red kidney beans (drained well)

1/2 red onion, diced

2 medium celery stalks, diced

2 cloves garlic, minced

1 lime, squeezed for the juice

1 tbsp olive oil

1 tbsp dried cilantro

crushed black pepper to taste

Yield: about 2.5 cups total, 1 serving = 1.25 cups

Nutritional Info (per 1.25-cup serving):

Calories:                        281.5

Total Fat:                       7g

Saturated Fat:                1g

Polyunsaturated Fat:      1g

Monounsaturated Fat:    5g

Cholesterol:                    0g

Sodium:                          266.5mg

Potassium:                     553.5mg

Carbohydrates:              40g

Fiber:                              9g

Sugar:                             3.5g

Protein:                          11.5g

Vitamin A:                      5%

Vitamin C:                      27%

Calcium:                         7%

Iron:                               7%