Black Bean-and-Mandarin Orange Salad

Vegetarian
Gluten Free
Health score
25%
Black Bean-and-Mandarin Orange Salad
45 min.
3
283kcal

Suggestions

Ingredients

  • teaspoon bottled garlic fresh minced
  • 15 ounce black beans rinsed drained canned
  • teaspoon dijon mustard 
  • 0.3 teaspoon cilantro leaves fresh minced
  • 0.3 teaspoon ground cumin 
  • 1.5 cups lettuce shredded finely
  • 11 ounce mandarin oranges in syrup light undrained canned
  • ounces monterrey jack cheese diced
  • teaspoon olive oil 
  • 0.3 teaspoon pepper 
  • 0.3 cup onion red chopped
  • tablespoons red wine vinegar 

Equipment

  • whisk

Directions

  1. Drain oranges, reserving 1 1/2 tablespoons syrup; set oranges aside.
  2. Combine the syrup, vinegar, and the next 5 ingredients (vinegar through pepper); stir with a wire whisk until blended.
  3. Add oranges, cheese, red onion, garlic, and beans; stir well.
  4. Serve on lettuce-lined plates.

Nutrition Facts

Calories283kcal
Protein20.1%
Fat24.47%
Carbs55.43%

Properties

Glycemic Index
86.33
Glycemic Load
5.72
Inflammation Score
-8
Nutrition Score
16.969565163488%

Flavonoids

Hesperetin
8.25mg
Naringenin
10.42mg
Apigenin
0.05mg
Luteolin
0.02mg
Isorhamnetin
0.67mg
Kaempferol
0.14mg
Myricetin
0.05mg
Quercetin
3.25mg

Nutrients percent of daily need

Calories:283.18kcal
14.16%
Fat:7.96g
12.25%
Saturated Fat:3.96g
24.77%
Carbohydrates:40.59g
13.53%
Net Carbohydrates:28.11g
10.22%
Sugar:12.43g
13.81%
Cholesterol:16.82mg
5.61%
Sodium:683.68mg
29.73%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:14.72g
29.44%
Fiber:12.48g
49.91%
Vitamin C:34.17mg
41.42%
Folate:119.69µg
29.92%
Phosphorus:275.11mg
27.51%
Manganese:0.5mg
25.07%
Calcium:245.59mg
24.56%
Vitamin A:1044.81IU
20.9%
Potassium:713.01mg
20.37%
Vitamin B1:0.29mg
19.35%
Iron:3.39mg
18.86%
Magnesium:73.56mg
18.39%
Vitamin B2:0.3mg
17.51%
Copper:0.35mg
17.35%
Vitamin B6:0.23mg
11.41%
Zinc:1.52mg
10.17%
Vitamin K:10.37µg
9.87%
Selenium:5.61µg
8.01%
Vitamin B3:1.38mg
6.89%
Vitamin B5:0.59mg
5.92%
Vitamin E:0.53mg
3.54%
Vitamin B12:0.16µg
2.61%
Source:My Recipes