Black Bean and Granny Smith Apple Salad

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
16%
Black Bean and Granny Smith Apple Salad
85 min.
4
296kcal

Suggestions


Looking for a vibrant and flavorful dish that's also incredibly healthy? Let me introduce you to my Black Bean and Granny Smith Apple Salad! This salad is a celebration of textures and tastes – the earthy black beans, the crisp and tart Granny Smith apples, the sweetness of red bell pepper, and the subtle kick of cayenne pepper all come together in perfect harmony. And the best part? It's completely vegetarian, vegan, gluten-free, and dairy-free, so almost everyone can enjoy it!

This isn't just a side dish, though. It's hearty enough to be a satisfying lunch or even a light main course. Imagine preparing this in advance and having it ready to go whenever hunger strikes. It's perfect for meal prepping and taking to work, and will become a new go to easy lunch option .

With a prep time of just 85 minutes, including chilling, you'll have a refreshing and nutritious meal ready to enjoy. Each serving packs a punch of flavor at only 296 calories, making it a guilt-free indulgence. Plus, the blend of protein, healthy fats, and carbohydrates provides sustained energy to power you through your day. So, ditch the boring salads and dive into this flavour journey – your taste buds (and your body) will thank you!

Ingredients

  • 30 ounce black beans rinsed drained canned
  • tablespoon canola oil 
  • 0.1 teaspoon cayenne pepper 
  • tablespoons cilantro leaves fresh chopped
  •  granny smith apples cored unpeeled chopped
  • teaspoons ground cumin 
  • tablespoons juice of lemon 
  •  onion diced
  •  bell pepper red chopped
  • 0.5 teaspoon salt 

Equipment

  • frying pan
  • mixing bowl

Directions

  1. Heat the canola oil in a skillet over medium heat. Cook and stir the onion and red bell pepper in the hot oil until the onion has softened and turned translucent, about 5 minutes; season with cumin, salt, and cayenne pepper.
  2. Scrape into a mixing bowl; stir in the black beans, apples, lemon juice, and cilantro. Refrigerate until cold before serving.

Nutrition Facts

Calories296kcal
Protein17.91%
Fat13.48%
Carbs68.61%

Properties

Glycemic Index
40
Glycemic Load
4.28
Inflammation Score
-9
Nutrition Score
20.06739120898%

Flavonoids

Cyanidin
1.43mg
Peonidin
0.02mg
Catechin
1.18mg
Epigallocatechin
0.24mg
Epicatechin
6.85mg
Epicatechin 3-gallate
0.01mg
Epigallocatechin 3-gallate
0.17mg
Eriodictyol
0.37mg
Hesperetin
1.09mg
Naringenin
0.1mg
Luteolin
0.3mg
Isorhamnetin
1.38mg
Kaempferol
0.31mg
Myricetin
0.01mg
Quercetin
9.43mg

Nutrients percent of daily need

Calories:296.13kcal
14.81%
Fat:4.64g
7.14%
Saturated Fat:0.49g
3.08%
Carbohydrates:53.13g
17.71%
Net Carbohydrates:35.04g
12.74%
Sugar:12.1g
13.44%
Cholesterol:0mg
0%
Sodium:1112.22mg
48.36%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:13.87g
27.74%
Fiber:18.1g
72.39%
Vitamin C:53.12mg
64.39%
Folate:153.13µg
38.28%
Manganese:0.63mg
31.66%
Iron:5.02mg
27.86%
Phosphorus:261.22mg
26.12%
Potassium:883.13mg
25.23%
Vitamin B1:0.35mg
23.35%
Copper:0.46mg
22.97%
Magnesium:89.55mg
22.39%
Vitamin A:1042.32IU
20.85%
Vitamin B2:0.32mg
18.64%
Vitamin B6:0.28mg
14.17%
Calcium:98.45mg
9.85%
Zinc:1.36mg
9.07%
Vitamin B3:1.78mg
8.92%
Vitamin E:1.32mg
8.8%
Vitamin K:6.79µg
6.47%
Vitamin B5:0.59mg
5.86%
Selenium:3µg
4.28%
Source:Allrecipes