So often today, many of us are in hurry and always on the go. With busy work and life schedules, it can be hard to find time for a healthy meal, especially one that is kidney friendly. I know many people who don’t have time to spend hours in the kitchen, conjuring up fancy dinners and lunches so this week we are making it simple and easy.
This Black Bean Salad recipe is a delicious, quick recipe to have in your recipe box. It was submitted to us by a patient with CKD 3 who is working to switch to a more plant-based diet. Plus, for these upcoming, hot summer months it makes for a light dinner or lunch.
The original recipe, adapted from Weight Watchers Quick Meals Cook Book, Copyright 1995, called for 6 oz of black beans. In general, beans are higher in potassium and are often considered a higher phosphorus food as well. (Note: All of the phosphorus in beans is not absorbed, or we would say bioavailable. However that is a topic for another day).
While beans are a fantastic vegetarian choice for CKD, the potassium content can be a deterrent for a kidney friendly meal for those watching their potassium levels. A good alternative to the black beans would be garbanzo beans. They are just as filling without the extra potassium. Below is a comparison of the potassium and phosphorous in both black beans and garbanzo beans.
Nutrient | Black Beans (canned) | Garbanzo Beans (canned) |
Potassium per 1.5 oz | 165.4 mg | 53.6 mg |
Phosphorous per 1.5 oz | 61.2 mg | 26.1 mg |
Ingredients
- 2 teaspoons ground cumin
- 2 tablespoons fresh lemon juice
- 1 tablespoon olive oil
- 1 teaspoon white vinegar
- ¼ teaspoon of salt
- 6 ounces drained cooked black beans (to lower potassium substitute with 6 ounces of canned & drained garbanzo beans)
- ½ cup finely diced red bell pepper
- ¼ cup finely chopped cilantro
- 2 tablespoons chopped red onion
Instructions
- To prepare dressing, in small skillet, heat cumin over low heat, stirring constantly, 1 minute, until fragrant; transfer to large decorative bowl. Add lemon juice, oil, vinegar and salt; with wire whisk, blend until smooth.
- Add beans, red pepper, cilantro and onion to dressing; toss to combine.
Nutrition
| Nutrition Facts: With Black Beans Beans | Nutrition Facts: With Garbanzo Beans | |
| Serving Size | 1/4 cup | |
| Calories | 101 | 100 |
| Total Fat | 4g | 5g |
| Saturated Fat | 1g | 1g |
| Sodium | 314mg | 153mg |
| Total Carbohydrate | 13g | 12g |
| Dietary Fiber | 5g | 3g |
| Sugars | 1g | 3g |
| Protein | 4g | 3g |
| Phosphorous | 75.52 mg | 47.45mg |
| Potassium | 232.89 mg | 121.16 mg |
Kidney Grub Verdict:
I originally made this recipe with the black beans to test it out, but would recommend the garbanzo beans as a lower potassium option. You could also make the recipe with half garbanzo beans and half black beans. The garbanzo beans allow the ability to pair this recipe with other foods in order to make a meal you can take with you to work or on the go while keeping your potassium down.
One of the things I love about this recipe, is its ability to be used in so many ways. When substituting garbanzo beans for black beans, you can pair it with 1 cup of brown rice for a meal with 209.3 mg of Phosphorous and 205 mg of Potassium or add it to a whole wheat pita for a tasty lunch!
Another thing I loved about this recipe is it only took about 10 minutes to make! Who doesn’t like a quick recipe? Quick, delicious, and kidney friendly I give this recipe two thumbs up!
Author and Picture Credits: Rebecca Barksdale
Reviewed and Edited: Jessianna Saville, MS, RDN, LD