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


Craving a vibrant and refreshing salad that's both good for you and bursting with flavor? Look no further than this Black Bean and Granny Smith Apple Salad! It's a delightful combination of sweet, savory, and spicy, perfect for a quick lunch, a satisfying side dish, or even a light yet fulfilling main course.

What makes this salad so special? First, it's incredibly versatile, fitting seamlessly into various dietary needs. Vegetarian, vegan, gluten-free AND dairy-free – it's a true crowd-pleaser! But beyond its dietary flexibility, the real magic lies in the interplay of textures and tastes. The earthy black beans provide a hearty base, while the crisp, tart Granny Smith apples add a delightful sweetness and satisfying crunch. Aromatic spices create a warm and inviting background that wakes your tastebuds!

And did I mention it's quick & easy? While it needs a good chill in the fridge, total prep and cook time is barely over an hour! It's the perfect make-ahead dish for busy weeknights or potlucks!

So, if you're looking for a healthy, flavorful, and fuss-free salad that won't leave you feeling guilty, give this Black Bean and Granny Smith Apple Salad a try! It is a guaranteed hit!

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