1. Recipe: Zesty Bean Salad

    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.

    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.


    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!)
    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


    1. Mix all ingredients together and refrigerate for at least 2 hours or overnight. The longer it sits, the better it will taste!
    2. 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

    Recipe: Zesty Bean Salad
    Author: Digestive Health Team