All-Purpose Southwestern Corn and Black Bean Salad

Vegetarian
Gluten Free
Dairy Free
Health score
34%
All-Purpose Southwestern Corn and Black Bean Salad
45 min.
12
211kcal

Suggestions

Ingredients

  • 1 tablespoon chili powder 
  • 2 teaspoons cumin seeds 
  • 1 pound black beans dried
  • 0.3 cup cilantro leaves fresh chopped
  • 2 cups corn kernels fresh
  • 2  garlic cloves minced
  • 3  garlic cloves minced
  • 1 cup bell pepper green chopped
  • 1.5 teaspoons ground cumin 
  • 2 teaspoons honey 
  • 2  jalapeño peppers minced seeded
  • 0.5 cup juice of lime fresh 3 limes
  • 1 teaspoon olive oil 
  • 3 tablespoons olive oil 
  • 1 cup bell pepper red chopped
  • 2 teaspoons salt 
  • 2 cups tomatoes seeded chopped
  • 1 cup vidalia sweet finely chopped
  • 11.5 cups water divided

Equipment

  • bowl
  • whisk
  • pressure cooker

Directions

  1. To prepare salad, sort and wash the beans.
  2. Combine beans and 5 1/2 cups water in a 6-quart pressure cooker. Close lid securely; bring to high pressure over high heat. Adjust heat to medium or level needed to maintain high pressure; cook 1 minute.
  3. Remove from heat; place cooker under cold running water.
  4. Remove lid.
  5. Drain beans; rinse with cold water.
  6. Drain and cool.
  7. Heat 1 teaspoon oil in cooker over medium heat.
  8. Add cumin seeds and 2 garlic cloves; cook 1 minute, stirring frequently.
  9. Add beans and 6 cups water. Close lid securely; bring to high pressure over high heat. Adjust heat to medium or level needed to maintain high pressure, and cook 12 minutes.
  10. Remove from heat; place cooker under cold running water.
  11. Remove lid.
  12. Drain bean mixture; rinse with cold water.
  13. Drain and cool.
  14. Combine bean mixture, corn, tomato, onion, and bell peppers in a large bowl.
  15. To prepare dressing, combine juice and next 7 ingredients (juice through jalapeos), stirring with a whisk. Stir in cilantro.
  16. Pour dressing over bean mixture; stir gently to combine. Cover and refrigerate at least 30 minutes.

Nutrition Facts

Calories211kcal
Protein17.73%
Fat20.49%
Carbs61.78%

Properties

Glycemic Index
22.19
Glycemic Load
1.1
Inflammation Score
-8
Nutrition Score
16.360434894976%

Flavonoids

Petunidin
5.82mg
Delphinidin
6.99mg
Malvidin
4.01mg
Epigallocatechin 3-gallate
0.01mg
Eriodictyol
0.22mg
Hesperetin
0.9mg
Naringenin
0.21mg
Luteolin
0.7mg
Kaempferol
0.19mg
Myricetin
0.2mg
Quercetin
2.81mg

Nutrients percent of daily need

Calories:210.79kcal
10.54%
Fat:5.06g
7.79%
Saturated Fat:0.8g
4.98%
Carbohydrates:34.37g
11.46%
Net Carbohydrates:26.7g
9.71%
Sugar:5.76g
6.4%
Cholesterol:0mg
0%
Sodium:420.33mg
18.28%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:9.86g
19.72%
Folate:193.94µg
48.49%
Vitamin C:37.92mg
45.96%
Fiber:7.67g
30.69%
Manganese:0.57mg
28.36%
Vitamin B1:0.42mg
27.84%
Potassium:797.53mg
22.79%
Magnesium:87.26mg
21.81%
Copper:0.42mg
21.03%
Vitamin A:958.69IU
19.17%
Phosphorus:178.94mg
17.89%
Iron:2.8mg
15.54%
Vitamin B6:0.28mg
13.91%
Zinc:1.71mg
11.39%
Vitamin K:10.65µg
10.15%
Vitamin E:1.42mg
9.46%
Vitamin B3:1.68mg
8.38%
Calcium:73.27mg
7.33%
Vitamin B2:0.12mg
7.15%
Vitamin B5:0.64mg
6.36%
Selenium:1.81µg
2.59%
Source:My Recipes