Beans and Corn Salad (Ensalada de Frijol y Maiz)

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
34%
Beans and Corn Salad (Ensalada de Frijol y Maiz)
45 min.
8
258kcal

Suggestions

Ingredients

  • 15 oz black beans drained and rinsed canned
  • 15 oz garbanzo beans drained and rinsed canned
  • 15 oz beans red drained and rinsed canned
  • 15 oz beans white drained and rinsed canned
  • 0.5 teaspoon chili powder 
  • cup regular corn cooked
  • teaspoon cumin powder 
  • bunch cilantro leaves fresh chopped
  • 0.3 cup juice of lime fresh
  • tablespoons olive oil 
  •  onion red thinly sliced
  • servings salt and pepper 
  • tablespoons vinegar white

Equipment

  • bowl
  • whisk

Directions

  1. To make the vinaigrette: in a small bowl, whisk together the olive oil, lime juice, vinegar, cumin, chili powder, salt and pepper.
  2. Add the beans, cilantro, red onion and vinaigrette and toss to coat evenly.
  3. Serve at room temperature.

Nutrition Facts

Calories258kcal
Protein20%
Fat18.25%
Carbs61.75%

Properties

Glycemic Index
36.6
Glycemic Load
9.56
Inflammation Score
-6
Nutrition Score
15.002173848774%

Flavonoids

Eriodictyol
0.17mg
Hesperetin
0.68mg
Naringenin
0.03mg
Luteolin
0.01mg
Isorhamnetin
0.69mg
Kaempferol
0.09mg
Quercetin
3.36mg

Nutrients percent of daily need

Calories:257.85kcal
12.89%
Fat:5.42g
8.34%
Saturated Fat:0.76g
4.76%
Carbohydrates:41.3g
13.77%
Net Carbohydrates:29.1g
10.58%
Sugar:2.75g
3.05%
Cholesterol:0mg
0%
Sodium:688.39mg
29.93%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:13.38g
26.75%
Manganese:1.06mg
52.79%
Fiber:12.2g
48.8%
Folate:102.56µg
25.64%
Iron:4.27mg
23.71%
Phosphorus:226.78mg
22.68%
Magnesium:84.4mg
21.1%
Vitamin B6:0.41mg
20.72%
Copper:0.41mg
20.39%
Potassium:702.95mg
20.08%
Vitamin B1:0.23mg
15.16%
Zinc:1.75mg
11.67%
Calcium:100.03mg
10%
Vitamin K:9.25µg
8.81%
Vitamin B2:0.15mg
8.62%
Vitamin C:6.55mg
7.94%
Vitamin E:1.05mg
7.02%
Vitamin B5:0.61mg
6.1%
Vitamin B3:1.11mg
5.55%
Selenium:3.37µg
4.82%
Vitamin A:172.5IU
3.45%