Black Bean and Corn Salad

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
12%
Black Bean and Corn Salad
11 min.
6
179kcal

Suggestions

Ingredients

  • 15 ounce black beans rinsed drained canned
  • 0.3 cup cider vinegar 
  •  ears corn 
  • teaspoon garlic minced
  • tablespoons olive oil 
  • teaspoon freshly cracked pepper black
  • cup bell pepper diced red
  • 0.8 cup onion diced red
  • teaspoon sea salt 
  • 0.5 cup snow peas julienned

Equipment

  • bowl
  • frying pan
  • grill
  • cutting board
  • serrated knife

Directions

  1. Watch how to make this recipe.
  2. Preheat the grill to medium.
  3. Grill the corn until lightly charred, about 2 minutes, turning frequently.
  4. Transfer the corn to a cutting board and using a serrated knife remove the kernels. Set aside.
  5. In a medium saute pan over medium-high heat, add the olive oil, then the red bell pepper and the red onion.
  6. Saute for 3 minutes, then add the vinegar, beans and corn and saute for 2 minutes. Stir in the garlic and the snow peas and saute for 1 minute more.
  7. Remove from the heat to a serving bowl and season with salt and pepper.
  8. Serve warm or cold.

Nutrition Facts

Calories179kcal
Protein14.74%
Fat27.52%
Carbs57.74%

Properties

Glycemic Index
26.83
Glycemic Load
0.85
Inflammation Score
-8
Nutrition Score
12.417391424594%

Flavonoids

Apigenin
0.01mg
Luteolin
0.16mg
Isorhamnetin
1mg
Kaempferol
0.14mg
Myricetin
0.01mg
Quercetin
4.13mg

Nutrients percent of daily need

Calories:178.91kcal
8.95%
Fat:5.81g
8.93%
Saturated Fat:0.92g
5.77%
Carbohydrates:27.41g
9.14%
Net Carbohydrates:20.15g
7.33%
Sugar:6.02g
6.69%
Cholesterol:0mg
0%
Sodium:671.6mg
29.2%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:7g
13.99%
Vitamin C:44.32mg
53.72%
Fiber:7.26g
29.04%
Folate:87.16µg
21.79%
Manganese:0.41mg
20.66%
Vitamin A:983.61IU
19.67%
Vitamin B1:0.23mg
15.23%
Phosphorus:148.62mg
14.86%
Potassium:492.05mg
14.06%
Magnesium:55.15mg
13.79%
Iron:2.07mg
11.49%
Vitamin B6:0.21mg
10.56%
Copper:0.19mg
9.7%
Vitamin B3:1.82mg
9.12%
Vitamin B2:0.15mg
8.96%
Vitamin E:1.15mg
7.64%
Vitamin B5:0.73mg
7.33%
Vitamin K:6.88µg
6.55%
Zinc:0.79mg
5.28%
Calcium:39.22mg
3.92%
Selenium:1.56µg
2.23%