Corn and Black Bean Salad

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
13%
Corn and Black Bean Salad
45 min.
6
241kcal

Suggestions

Ingredients

  • 0.3 teaspoon pepper black
  • 15.5 oz black beans drained and rinsed canned
  • 0.5 teaspoon chili powder 
  • tablespoons cider vinegar 
  • 2.5 cups regular corn yellow (from 3 medium ears)
  • 0.3 cup cilantro leaves fresh finely chopped
  • Tbsp jalapeño finely minced
  • tablespoons juice of lime fresh (from 1 to 2 limes)
  • tablespoons olive oil 
  • oz roasted peppers diced red drained finely
  • 0.5 teaspoon salt 

Equipment

  • bowl
  • frying pan
  • whisk

Directions

  1. Heat 2 Tbsp. olive oil in a medium skillet over medium-high heat.
  2. Add corn and cook, stirring occasionally, until crisp-tender and bright yellow, about 4 minutes.
  3. Remove from heat and let cool.
  4. Mix together corn, beans, roasted red peppers, jalapeo and cilantro. In a small bowl, whisk together lime juice, vinegar, salt, chili powder and pepper.
  5. Drizzle over vegetables and toss.

Nutrition Facts

Calories241kcal
Protein10.86%
Fat45.74%
Carbs43.4%

Properties

Glycemic Index
31.92
Glycemic Load
6.68
Inflammation Score
-6
Nutrition Score
10.4560869984%

Flavonoids

Eriodictyol
0.16mg
Hesperetin
0.67mg
Naringenin
0.03mg
Apigenin
0.01mg
Luteolin
0.05mg
Quercetin
0.52mg

Nutrients percent of daily need

Calories:240.96kcal
12.05%
Fat:12.97g
19.96%
Saturated Fat:1.81g
11.33%
Carbohydrates:27.7g
9.23%
Net Carbohydrates:20.57g
7.48%
Sugar:3.18g
3.53%
Cholesterol:0mg
0%
Sodium:867.53mg
37.72%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:6.93g
13.86%
Vitamin C:24.09mg
29.19%
Fiber:7.13g
28.52%
Manganese:0.36mg
17.81%
Folate:65.87µg
16.47%
Phosphorus:137.23mg
13.72%
Vitamin E:1.92mg
12.83%
Potassium:433.45mg
12.38%
Magnesium:47.23mg
11.81%
Vitamin B1:0.17mg
11.54%
Iron:2.05mg
11.37%
Copper:0.22mg
10.85%
Vitamin B6:0.2mg
9.9%
Vitamin K:10.17µg
9.68%
Vitamin A:444.66IU
8.89%
Vitamin B3:1.76mg
8.8%
Vitamin B2:0.14mg
8.16%
Vitamin B5:0.68mg
6.77%
Zinc:0.87mg
5.79%
Calcium:42.48mg
4.25%
Selenium:1.23µg
1.76%
Source:My Recipes