Black Bean, Corn and Shrimp Salad

Gluten Free
Dairy Free
Health score
39%
Black Bean, Corn and Shrimp Salad
20 min.
4
540kcal

Suggestions


Welcome to a vibrant and refreshing culinary experience with our Black Bean, Corn, and Shrimp Salad! This delightful dish not only dazzles your taste buds but also caters to those seeking gluten-free and dairy-free options. Perfectly balanced in flavor and texture, this salad comes together in just 20 minutes, making it an ideal choice for a quick lunch or a dazzling side dish.

Imagine the sweetness of fresh corn mingling with the hearty black beans and tender shrimp, all enhanced by the vibrant addition of creamy avocado and juicy cherry tomatoes. Each bite reveals layers of flavor, thanks to the zesty lime juice and aromatic cumin that bring everything to life. The crispy corn tortilla wedges provide a satisfying crunch that complements the freshness of the salad.

With only 540 calories per serving, this dish is not only nutritious but also fulfilling, making it a great option for any meal. Whether you're preparing a light lunch, a family dinner, or a gathering with friends, this salad is sure to impress. So grab your ingredients and get ready to enjoy a delightful meal that's as healthy as it is delicious!

Ingredients

  •  avocado pitted peeled cut into 1/2-inch dice
  • 15 oz black beans drained and rinsed canned
  • cup cherry tomatoes halved
  • 6-inch corn tortillas cut into wedges
  • 0.5 teaspoon cumin 
  •  ears corn 
  • tablespoons juice of lime 
  • 0.3 cup olive oil 
  • cups the of 1 cos lettuce shredded
  • servings salt and pepper 
  •  spring onion light white green chopped
  • 0.8 pound shrimp deveined cooked peeled chopped

Equipment

  • bowl
  • baking sheet
  • oven

Directions

  1. Preheat oven to 400F.
  2. Spread tortilla wedges on 1 or 2 large, ungreased baking sheets and bake until crisp, 10 to 15 minutes.
  3. Cut kernels off ears of corn into a large bowl (you should have about 1 1/2 cups).
  4. Add beans, avocado, tomatoes, scallions, cumin, olive oil, lime juice and shrimp and toss gently to combine. Season with salt and pepper.
  5. Arrange lettuce on a serving plate, spoon shrimp salad on top and serve with tortilla wedges.

Nutrition Facts

Calories540kcal
Protein21.21%
Fat38.06%
Carbs40.73%

Properties

Glycemic Index
31.88
Glycemic Load
10.52
Inflammation Score
-10
Nutrition Score
30.621739055799%

Flavonoids

Cyanidin
0.17mg
Epicatechin
0.19mg
Epigallocatechin 3-gallate
0.08mg
Eriodictyol
0.16mg
Hesperetin
0.67mg
Naringenin
0.03mg
Apigenin
0.01mg
Luteolin
0.04mg
Kaempferol
0.09mg
Quercetin
1.97mg

Nutrients percent of daily need

Calories:540.26kcal
27.01%
Fat:23.97g
36.88%
Saturated Fat:3.51g
21.94%
Carbohydrates:57.72g
19.24%
Net Carbohydrates:41.38g
15.05%
Sugar:5.37g
5.96%
Cholesterol:136.93mg
45.64%
Sodium:746.56mg
32.46%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:30.06g
60.13%
Vitamin A:4505.4IU
90.11%
Vitamin K:80.51µg
76.68%
Fiber:16.34g
65.35%
Phosphorus:555.33mg
55.53%
Folate:200.43µg
50.11%
Copper:0.8mg
39.82%
Magnesium:148.29mg
37.07%
Manganese:0.72mg
36.09%
Potassium:1241.17mg
35.46%
Vitamin C:24.73mg
29.97%
Iron:4.66mg
25.89%
Vitamin B1:0.36mg
23.68%
Vitamin E:3.49mg
23.26%
Zinc:3.13mg
20.84%
Vitamin B6:0.42mg
20.76%
Vitamin B3:3.51mg
17.54%
Vitamin B2:0.3mg
17.52%
Calcium:168.25mg
16.82%
Vitamin B5:1.4mg
14.01%
Selenium:5.46µg
7.79%
Source:My Recipes