Guacamole, Apple and Bean Salad, Diabetic Friendly
by Tarla Dalal
Packed with flavour and good health, this exotic salad features apples and cooked kidney beans dressed in a creamy guacamole dressing.
Chopped tomatoes come together with ripe avocadoes to give this guacamole dressing an extraordinary flavour and mouth-feel. To get the classic effect, make sure you choose ripe avocadoes.
A dash of lemon juice gives this salad a tangy touch while spring onions give an exciting crunch. Apart from giving you a memorable culinary experience, this salad is also very wholesome due to the careful combination of ingredients like apples and rajma, which are packed with nutrients and fiber.
The high content of mono-unsaturated fatty acids (MUFA) in this salad avoids a sudden spike in blood sugar levels, making this suitable for diabetics .
**Disclaimer:
It is highly recommended that this recipe be relished by diabetics only occasionally and in small quantities. This is just a mere ‘treat’ and does not qualify for a regular diabetic menu.
Guacamole, Apple and Bean Salad, Diabetic Friendly recipe - How to make Guacamole, Apple and Bean Salad, Diabetic Friendly
Preparation Time: Cooking Time: Total Time:
Makes 4 servings
1 cup chopped apples (unpeeled)
1/2 cup soaked and cooked rajma (kidney beans)
1/2 tsp lemon juice
1/4 cup chopped spring onion greens
For The Guacamole Dressing
3/4 cup peeled and roughly chopped ripened avocado
1/2 cup chopped tomatoes
2 tsp lemon juice
salt to taste
For the guacamole dressing
- For the guacamole dressing
- Combine all the ingredients in a deep bowl and mash it using a potato masher.
How to proceed
- How to proceed
- Combine all the ingredients along with the prepared guacamole dressing in a deep bowl and toss gently.
- Serve immediately.
| Energy | 107 cal |
| Protein | 2.2 g |
| Carbohydrates | 9.4 g |
| Fiber | 1.7 g |
| Fat | 6.7 g |
| Cholesterol | 0 mg |
| Vitamin A | 80.6 mcg |
| Vitamin B1 | 0.1 mg |
| Vitamin B2 | 0.1 mg |
| Vitamin B3 | 0.6 mg |
| Vitamin C | 9.9 mg |
| Folic Acid | 30.5 mcg |
| Calcium | 37.4 mg |
| Iron | 0.9 mg |
| Magnesium | 17.2 mg |
| Phosphorus | 56.9 mg |
| Sodium | 11 mg |
| Potassium | 161.7 mg |
| Zinc | 0.3 mg |
Wow.. this salad is so satisfying.. with beans, apple and spring onion.. i just love this salad.. as it is creamy in taste.. One can just enjoy this salad as a meal..