Black Bean, Corn and Tomato Salad

Vegetarian
Gluten Free
Dairy Free
Health score
14%
Black Bean, Corn and Tomato Salad
24 min.
6
335kcal

Suggestions

Ingredients

  • tablespoons agave nectar 
  • 30 ounce black beans rinsed drained canned
  • 0.5 teaspoon cayenne pepper 
  • 0.8 cup chicken broth 
  •  bay leaf dried
  •  ears corn 
  • 0.3 cup cilantro leaves fresh chopped
  • cup jicama diced peeled
  • tablespoon kosher salt 
  • servings kosher salt and pepper black freshly ground
  • tablespoons juice of lemon 
  • tablespoons lemon zest 
  • tablespoons juice of lime 
  • tablespoons lime zest 
  • 0.3 cup olive oil extra-virgin
  • tablespoons olive oil 
  •  onion diced
  • 2.5 teaspoons paprika smoked
  •  tomatoes chopped

Equipment

  • bowl
  • frying pan
  • whisk

Directions

  1. Watch how to make this recipe.
  2. Salad: In a large skillet, heat the oil over medium-high heat.
  3. Add the onion, salt, smoked paprika, and cayenne pepper, if using. Cook for 6 to 8 minutes until soft.
  4. Add the corn kernels and bay leaf. Cook, stirring constantly, for 2 minutes.
  5. Add the broth and black beans. Bring the mixture to a boil, reduce the heat and simmer for 4 minutes.
  6. Add the tomatoes and jicama and stir until warmed through, about 1 minute.
  7. Remove the pan from the heat.
  8. Dressing: In a small bowl, combine the lemon juice, lime juice, agave nectar (or maple syrup, if using), lemon zest, and lime zest.
  9. Whisk in the olive oil until the mixture is smooth. Season with salt and pepper, to taste.
  10. Remove the bay leaf and put the salad in a serving bowl.
  11. Pour the dressing over the salad and mix well. Season with salt and pepper, to taste.
  12. Garnish with chopped cilantro and serve warm or at room temperature.

Nutrition Facts

Calories335kcal
Protein11.25%
Fat43.77%
Carbs44.98%

Properties

Glycemic Index
39.67
Glycemic Load
2.23
Inflammation Score
-8
Nutrition Score
14.815217343685%

Flavonoids

Eriodictyol
0.35mg
Hesperetin
2.03mg
Naringenin
0.43mg
Apigenin
0.02mg
Luteolin
0.02mg
Isorhamnetin
0.92mg
Kaempferol
0.16mg
Myricetin
0.06mg
Quercetin
4.36mg

Nutrients percent of daily need

Calories:335.36kcal
16.77%
Fat:16.82g
25.87%
Saturated Fat:2.37g
14.83%
Carbohydrates:38.88g
12.96%
Net Carbohydrates:26.51g
9.64%
Sugar:9.98g
11.09%
Cholesterol:0.59mg
0.2%
Sodium:1823.05mg
79.26%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:9.72g
19.45%
Fiber:12.37g
49.47%
Vitamin C:23.89mg
28.96%
Folate:105.06µg
26.27%
Manganese:0.47mg
23.33%
Vitamin E:3.08mg
20.55%
Iron:3.36mg
18.66%
Potassium:643.49mg
18.39%
Phosphorus:179.03mg
17.9%
Vitamin A:884.17IU
17.68%
Vitamin K:18.45µg
17.57%
Vitamin B1:0.25mg
16.91%
Copper:0.34mg
16.76%
Magnesium:62.29mg
15.57%
Vitamin B2:0.24mg
14.18%
Vitamin B6:0.2mg
9.93%
Vitamin B3:1.46mg
7.31%
Calcium:70.23mg
7.02%
Zinc:0.99mg
6.58%
Vitamin B5:0.4mg
4.04%
Selenium:2.5µg
3.57%