Black and White Bean Salad (Ensalada de Frijoles Negros y Blancos)

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
52%
Black and White Bean Salad (Ensalada de Frijoles Negros y Blancos)
45 min.
8
272kcal

Suggestions

Ingredients

  • cans black beans drained and rinsed (each 15 oz.)
  • cans beans white drained and rinsed (each 15 oz.)
  •  cucumber english sliced
  • pint grape tomatoes halved
  • 0.3 teaspoon ground cumin 
  •  jalapeño minced seeded
  •  juice of lime 
  • tablespoons olive oil 
  • small onion fresh red thinly sliced chopped
  • servings salt and pepper to your taste black
  • 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, salt and pepper. Set aside.In a large bowl mix the black and white beans, tomatoes, red onion, jalapeño and cucumber.
  2. Add the vinaigrette and toss to coat evenly.
  3. Serve at room temperature.

Nutrition Facts

Calories272kcal
Protein21.65%
Fat13.82%
Carbs64.53%

Properties

Glycemic Index
23.5
Glycemic Load
6.21
Inflammation Score
-8
Nutrition Score
18.203043419382%

Flavonoids

Eriodictyol
0.16mg
Hesperetin
0.67mg
Naringenin
0.43mg
Luteolin
0.03mg
Kaempferol
0.1mg
Myricetin
0.08mg
Quercetin
0.62mg

Nutrients percent of daily need

Calories:272.41kcal
13.62%
Fat:4.31g
6.64%
Saturated Fat:0.68g
4.25%
Carbohydrates:45.31g
15.1%
Net Carbohydrates:31.72g
11.53%
Sugar:2.7g
3%
Cholesterol:0mg
0%
Sodium:611.56mg
26.59%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:15.2g
30.41%
Fiber:13.59g
54.36%
Manganese:0.92mg
45.94%
Folate:149.03µg
37.26%
Iron:5.64mg
31.36%
Potassium:1036.51mg
29.61%
Magnesium:105.74mg
26.44%
Copper:0.51mg
25.66%
Phosphorus:239.91mg
23.99%
Vitamin C:16.42mg
19.9%
Vitamin B1:0.29mg
19.28%
Vitamin K:17.26µg
16.44%
Zinc:1.99mg
13.28%
Calcium:131.62mg
13.16%
Vitamin E:1.79mg
11.93%
Vitamin A:576.6IU
11.53%
Vitamin B2:0.19mg
11.45%
Vitamin B6:0.21mg
10.69%
Vitamin B3:1.21mg
6.05%
Vitamin B5:0.56mg
5.64%
Selenium:3.29µg
4.7%