Black Bean Salad

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
17%
Black Bean Salad
45 min.
8
214kcal

Suggestions

This black bean salad is a delicious and healthy side dish that's perfect for any occasion. It's packed with fresh ingredients like avocado, corn, and tomatoes, and seasoned with a zesty lime juice and olive oil dressing. The result is a flavorful and colorful dish that's sure to impress.

One of the best things about this salad is its versatility. It can be served as a side dish at a summer barbecue or potluck, or as a main course for a light and healthy lunch. It's also a great option for those following a vegetarian or vegan diet, as it's packed with plant-based protein and fiber from the black beans. And for those with gluten or dairy sensitivities, this salad is a safe and delicious choice.

In addition to its great taste and versatility, this black bean salad is also incredibly easy to make. Simply cook the corn, whisk together the dressing, and toss all the ingredients together. It can be made ahead of time and chilled, making it a convenient option for busy weeknights or meal prep. So, if you're looking for a delicious, healthy, and easy-to-make dish, this black bean salad is the perfect choice.

Ingredients

  •  avocado peeled seeded chopped
  • 30 ounce black beans rinsed drained canned
  •  ears corn fresh
  • 0.3 cup cilantro leaves fresh chopped
  •  jalapeno seeded chopped
  • tablespoons juice of lime 
  • tablespoons olive oil 
  • 0.5 teaspoon pepper freshly ground
  • small onion chopped
  • tablespoon red wine vinegar 
  • teaspoon salt 
  • large tomatoes seeded chopped

Equipment

  • bowl
  • whisk

Directions

  1. Cook corn in boiling water to cover 5 minutes; drain and cool.
  2. Cut corn from cob.
  3. Whisk together lime juice and next 4 ingredients in a large bowl.
  4. Add corn, black beans, and remaining ingredients; toss to coat. Cover and chill 2 hours.

Nutrition Facts

Calories214kcal
Protein15.23%
Fat32%
Carbs52.77%

Properties

Glycemic Index
25.13
Glycemic Load
1.01
Inflammation Score
-7
Nutrition Score
13.5291304381%

Flavonoids

Cyanidin
0.08mg
Epicatechin
0.09mg
Epigallocatechin 3-gallate
0.04mg
Eriodictyol
0.12mg
Hesperetin
0.5mg
Naringenin
0.33mg
Luteolin
0.08mg
Isorhamnetin
0.69mg
Kaempferol
0.13mg
Myricetin
0.06mg
Quercetin
3.61mg

Nutrients percent of daily need

Calories:214.31kcal
10.72%
Fat:8.09g
12.45%
Saturated Fat:1.23g
7.71%
Carbohydrates:30.03g
10.01%
Net Carbohydrates:19.34g
7.03%
Sugar:4.37g
4.86%
Cholesterol:0mg
0%
Sodium:709.31mg
30.84%
Alcohol:0g
100%
Protein:8.66g
17.33%
Fiber:10.69g
42.75%
Vitamin C:22.99mg
27.86%
Folate:111.12µg
27.78%
Manganese:0.43mg
21.69%
Potassium:693.02mg
19.8%
Phosphorus:175.57mg
17.56%
Vitamin B1:0.25mg
16.34%
Magnesium:65.03mg
16.26%
Copper:0.31mg
15.47%
Iron:2.56mg
14.19%
Vitamin K:13.89µg
13.23%
Vitamin B6:0.23mg
11.63%
Vitamin B2:0.2mg
11.57%
Vitamin A:577.17IU
11.54%
Vitamin B3:2.06mg
10.31%
Vitamin E:1.51mg
10.07%
Vitamin B5:0.87mg
8.72%
Zinc:1.01mg
6.72%
Calcium:51.24mg
5.12%
Selenium:1.79µg
2.56%
Source:My Recipes