Boy, Oh Boy, Black Bean Salad

Vegetarian
Vegan
Gluten Free
Dairy Free
Very Healthy
Health score
60%
Boy, Oh Boy, Black Bean Salad
30 min.
4
209kcal

Suggestions


If you're searching for a vibrant and nutritious dish that embodies the essence of healthy eating without sacrificing flavor, look no further than the "Boy, Oh Boy, Black Bean Salad." This delightful side dish is not only vegetarian and vegan-friendly, but it’s also gluten and dairy-free, making it a perfect choice for nearly any dietary preference.

In just 30 minutes, you can whip up a colorful medley of fresh ingredients that boasts a health score of 60 and a satisfying calorie count of 209 per serving. The star of this salad, black beans, offers a hearty protein punch, while the fresh baby spinach adds a beautiful pop of color and an array of essential nutrients. The addition of diced tomatoes with green chile peppers provides a delightful kick, making every bite a flavor explosion.

Imagine the warm, aromatic scent of onions sautéing with garlic and spices, creating a fragrant base that perfectly complements the wholesome ingredients. This dish is not only a feast for the taste buds but also a nutritious option that supports a healthy lifestyle. Perfect as a side dish or a stand-alone meal, the "Boy, Oh Boy, Black Bean Salad" is sure to become a favorite at your dining table. Serve it at your next gathering and watch it disappear – your friends and family will be clamoring for the recipe!

Ingredients

  • 10 ounce baby spinach fresh
  • 15 ounce black beans drained canned
  • 10 ounce canned tomatoes diced with green chile peppers canned
  • cloves garlic chopped
  • 0.5 teaspoon ground pepper black
  • teaspoon kosher salt 
  • tablespoons olive oil extra-virgin
  •  onion thinly sliced
  • 0.5 teaspoon pepper flakes red

Equipment

  • frying pan

Directions

  1. Heat olive oil in a skillet over medium-high heat. Cook and stir onion with salt in the hot oil until onion is lightly browned, 10 to 15 minutes. Stir crushed red pepper, black pepper, and garlic into onion; cook until garlic is fragrant, about 1 minute.
  2. Stir black beans and tomatoes into onion mixture and cook until mixture is heated through, about 5 minutes.
  3. Remove from heat.
  4. Add spinach and cover to allow spinach to wilt, about 3 minutes. Toss and serve.

Nutrition Facts

Calories209kcal
Protein16.35%
Fat31.7%
Carbs51.95%

Properties

Glycemic Index
30.25
Glycemic Load
1.06
Inflammation Score
-10
Nutrition Score
25.344347850136%

Flavonoids

Apigenin
0.01mg
Luteolin
0.54mg
Isorhamnetin
1.38mg
Kaempferol
4.7mg
Myricetin
0.28mg
Quercetin
8.42mg

Nutrients percent of daily need

Calories:208.63kcal
10.43%
Fat:7.66g
11.79%
Saturated Fat:1.11g
6.96%
Carbohydrates:28.25g
9.42%
Net Carbohydrates:16.37g
5.95%
Sugar:3.86g
4.29%
Cholesterol:0mg
0%
Sodium:1287.25mg
55.97%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:8.9g
17.79%
Vitamin K:347.34µg
330.8%
Vitamin A:6726.27IU
134.53%
Folate:207.73µg
51.93%
Manganese:0.98mg
49.08%
Fiber:11.88g
47.53%
Vitamin C:33.8mg
40.96%
Magnesium:97.14mg
24.28%
Iron:4.14mg
22.98%
Potassium:777.47mg
22.21%
Vitamin E:2.55mg
17.01%
Phosphorus:160.96mg
16.1%
Vitamin B2:0.27mg
16.08%
Copper:0.32mg
15.89%
Vitamin B1:0.22mg
14.71%
Vitamin B6:0.25mg
12.71%
Calcium:118.78mg
11.88%
Zinc:1.03mg
6.86%
Vitamin B3:1.25mg
6.23%
Selenium:2.51µg
3.58%
Vitamin B5:0.29mg
2.9%
Source:Allrecipes