Black and White Bean Salad

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
30%
Black and White Bean Salad
20 min.
6
255kcal

Suggestions


Looking for a vibrant and nutritious side dish that’s perfect for any occasion? Look no further than this delightful Black and White Bean Salad! Bursting with flavor and packed with wholesome ingredients, this salad is not only vegetarian and vegan but also gluten-free and dairy-free, making it a fantastic choice for everyone at the table.

In just 20 minutes, you can whip up a colorful medley of black beans, Great Northern beans, and sweet corn, all tossed together with zesty chopped green chiles and a tangy red wine vinegar dressing. The addition of crunchy jicama and sweet red bell peppers adds a refreshing twist, while the chili powder gives it a subtle kick that will tantalize your taste buds.

This salad is not just a feast for the eyes; it’s also a powerhouse of nutrition, with a balanced caloric breakdown that includes protein, healthy fats, and plenty of carbohydrates to keep you energized. Serve it on a bed of crisp lettuce leaves for an elegant presentation that’s sure to impress your guests.

Whether you’re hosting a summer barbecue, a family gathering, or simply looking for a quick and healthy meal, this Black and White Bean Salad is the perfect addition to your menu. Enjoy it fresh or prepare it ahead of time and let the flavors meld in the refrigerator. Dive into this delicious dish and savor the goodness of plant-based ingredients!

Ingredients

  • 15 oz black beans rinsed drained green giant® progresso® canned
  • 4.5 oz chilis green chopped old el paso® canned
  • teaspoon chili powder 
  • oz corn kernels sweet whole green drained giant® niblets® canned
  • 15.5 oz cannellini beans green rinsed drained giant® canned
  • cup jicama finely chopped
  • servings romaine leaves 
  • tablespoons cooking oil 
  • large bell pepper red
  • 0.3 cup red wine vinegar 
  • 0.3 teaspoon salt 

Equipment

  • bowl
  • sauce pan
  • dutch oven

Directions

  1. In Dutch oven or large saucepan, bring 6 cups water to a boil. Meanwhile, cut bell peppers in half lengthwise; remove seeds.
  2. Place peppers in boiling water for 2 minutes.
  3. Drain; rinse with cold water until cool.
  4. In large bowl, combine vinegar, chili powder, salt and oil; blend well.
  5. Add all remaining ingredients except lettuce and bell peppers; blend well.
  6. Spoon bean mixture into pepper halves.
  7. Serve immediately on lettuce-lined plates, or refrigerate until serving time.

Nutrition Facts

Calories255kcal
Protein18.82%
Fat20.17%
Carbs61.01%

Properties

Glycemic Index
7.83
Glycemic Load
1.16
Inflammation Score
-10
Nutrition Score
24.802608738775%

Flavonoids

Luteolin
0.5mg
Kaempferol
0.02mg
Quercetin
0.19mg

Nutrients percent of daily need

Calories:254.78kcal
12.74%
Fat:5.98g
9.19%
Saturated Fat:0.65g
4.05%
Carbohydrates:40.66g
13.55%
Net Carbohydrates:26.48g
9.63%
Sugar:5.57g
6.18%
Cholesterol:0mg
0%
Sodium:539.86mg
23.47%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:12.54g
25.08%
Vitamin C:124.38mg
150.76%
Vitamin A:4493IU
89.86%
Fiber:14.18g
56.72%
Folate:191.19µg
47.8%
Manganese:0.77mg
38.48%
Phosphorus:248.91mg
24.89%
Potassium:834.81mg
23.85%
Iron:4.08mg
22.67%
Vitamin B6:0.44mg
22.06%
Magnesium:83.03mg
20.76%
Vitamin B1:0.3mg
20.18%
Copper:0.36mg
17.83%
Vitamin E:2.44mg
16.27%
Vitamin B2:0.27mg
15.72%
Vitamin B3:2.38mg
11.91%
Calcium:101.99mg
10.2%
Zinc:1.46mg
9.72%
Vitamin B5:0.75mg
7.53%
Vitamin K:7.76µg
7.39%
Selenium:4.63µg
6.62%