Dark Beans Are Best

You'll find protein, fiber, and folate in beans, as well as these surprising health helpers: antioxidants.

The darkest-colored beans have the most. Top antioxidant content, in order: black, red, brown, yellow, and white. Get colorful with beans by making this Roasted Corn, Black Bean, and Mango Salad.

Roasted Corn, Black Bean, and Mango Salad*
You can make this simple, fresh salad up to 8 hours ahead of time.

Ingredients
2 teaspoons canola oil
1 clove garlic, minced
1 1/2 cups corn kernels (from 3 ears)
1 large ripe mango (about 1 pound), peeled and diced
1 15-ounce or 19-ounce can black beans, rinsed
1/2 cup chopped red onion
1/2 cup diced red bell pepper
3 tablespoons lime juice
1 small canned chipotle pepper in adobo sauce, drained and chopped
1 1/2 tablespoons chopped fresh cilantro
1/4 teaspoon ground cumin
1/4 teaspoon salt

Preparation
Heat oil in a large nonstick skillet over medium-high heat. Add garlic and cook, stirring, until fragrant, about 30 seconds. Stir in corn and cook, stirring occasionally, until browned, about 8 minutes. Transfer the corn mixture to a large bowl. Stir in mango, beans, onion, bell pepper, lime juice, chipotle, cilantro, cumin, and salt.

Nutrition Information (per half-cup serving): 125 calories; 2 g fat (0 g sat, 1 g mono); 0 mg cholesterol; 26 g carbohydrate; 4 g protein; 4 g fiber; 245 mg sodium; 223 mg potassium.

Nutrition bonus: vitamin C (70% daily value), fiber (18% daily value).

*Recipe reprinted with permission from EatingWell.

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Antioxidant activity of extracts, condensed tannin fractions, and pure flavonoids from Phaseolus vulgaris L. seed coat color genotypes. Beninger, C. W., Hosfield, G. L., Journal of Agricultural and Food Chemistry 2003 Dec 31;51(27):7879-7883.