Black Bean Salad

Vegetarian
Vegan
Gluten Free
Dairy Free
Very Healthy
Popular
Health score
97%
Black Bean Salad
20 min.
6
230kcal

Suggestions


Looking for a vibrant and nutritious side dish that will elevate your meals? Look no further than this delightful Black Bean Salad! Bursting with flavor and packed with wholesome ingredients, this salad is not only a feast for the eyes but also a powerhouse of health benefits. With a remarkable health score of 97, it’s a perfect choice for anyone seeking a vegetarian, vegan, gluten-free, and dairy-free option that doesn’t compromise on taste.

This salad is incredibly easy to prepare, taking just 20 minutes to whip up, making it an ideal addition to any gathering or a quick weeknight dinner. The combination of black beans, sweet corn, and fresh vegetables creates a colorful medley that is as delicious as it is nutritious. The addition of zesty lime juice and a hint of jalapeño adds a refreshing kick, while creamy avocado chunks provide a satisfying texture.

Not only is this Black Bean Salad a popular choice among health enthusiasts, but it also boasts a balanced caloric breakdown, ensuring you get a good mix of protein, healthy fats, and carbohydrates. Whether served as a side dish or enjoyed on its own, this salad is sure to impress your family and friends. So grab your ingredients and get ready to enjoy a dish that is as good for your body as it is for your taste buds!

Ingredients

  • 15 ounce black beans rinsed cooked drained canned (or)
  • 1.5 cups regular corn fresh frozen cooled drained (or corn, parboiled, and , or grilled and )
  • 0.5 cup green onions chopped (including onion greens)
  • 0.5  pickled jalapeño pepper fresh minced seeded (not )
  •  plum tomatoes fresh red seeded chopped
  • tablespoons juice of lime ( the juice from one lime)
  • tablespoon olive oil extra virgin 
  •  avocado peeled seeded cut into chunks
  • 0.5 teaspoon sugar to taste ()
  • servings salt and pepper to taste
  • 0.5 cup cilantro leaves fresh chopped

Equipment

  • bowl

Directions

  1. In a large bowl, gently combine the black beans, corn, chopped green onions, minced jalapeños, chopped tomatoes (or red bell pepper), lime juice, and olive oil. Gently fold in the chopped avocados.
  2. salt and pepper to taste.
  3. Sprinkle with sugar to taste, enough to balance the acidity from the lime juice. Chill.
  4. Right before serving, add the chopped fresh cilantro.

Nutrition Facts

Calories230kcal
Protein14.7%
Fat29.69%
Carbs55.61%

Properties

Glycemic Index
44.68
Glycemic Load
4.56
Inflammation Score
-9
Nutrition Score
20.583043585653%

Flavonoids

Cyanidin
0.11mg
Epicatechin
0.12mg
Epigallocatechin 3-gallate
0.05mg
Eriodictyol
0.11mg
Hesperetin
0.45mg
Naringenin
0.02mg
Luteolin
0.38mg
Kaempferol
0.13mg
Quercetin
1.82mg

Nutrients percent of daily need

Calories:229.52kcal
11.48%
Fat:8.17g
12.57%
Saturated Fat:1.22g
7.64%
Carbohydrates:34.43g
11.48%
Net Carbohydrates:23.31g
8.48%
Sugar:3.39g
3.77%
Cholesterol:0mg
0%
Sodium:203.42mg
8.84%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:9.1g
18.21%
Vitamin C:87.29mg
105.81%
Folate:183.58µg
45.9%
Fiber:11.12g
44.49%
Vitamin A:2105.89IU
42.12%
Vitamin K:32.98µg
31.41%
Manganese:0.52mg
25.78%
Magnesium:82.26mg
20.57%
Potassium:699.66mg
19.99%
Vitamin B6:0.4mg
19.79%
Vitamin B1:0.28mg
18.48%
Phosphorus:172.73mg
17.27%
Vitamin E:2.1mg
14.01%
Iron:2.38mg
13.21%
Copper:0.25mg
12.75%
Vitamin B3:2.3mg
11.49%
Vitamin B2:0.18mg
10.75%
Zinc:1.49mg
9.94%
Vitamin B5:0.97mg
9.7%
Calcium:36.85mg
3.69%
Selenium:1.45µg
2.07%