Corn and Black Bean Salad with Tortilla Wedges

Dairy Free
Health score
24%
Corn and Black Bean Salad with Tortilla Wedges
20 min.
4
570kcal

Suggestions


Looking for a vibrant and refreshing side dish that’s both delicious and dairy-free? Look no further than this Corn and Black Bean Salad with Tortilla Wedges! Perfect for summer barbecues, picnics, or even a light weeknight dinner, this salad is a delightful combination of flavors and textures that will tantalize your taste buds.

Imagine the sweetness of whole kernel corn mingling with the hearty black beans, all tossed together with crisp red bell peppers and crunchy jicama. The addition of fat-free Italian dressing brings everything together, creating a zesty and satisfying dish that’s as nutritious as it is tasty. Plus, it’s ready in just 20 minutes, making it an ideal choice for those busy days when you still want to serve something special.

But that’s not all! The homemade tortilla wedges, baked to golden perfection, add a delightful crunch that complements the salad beautifully. They’re easy to make and provide a fun way to scoop up all the delicious ingredients. With a caloric breakdown that’s balanced and wholesome, this dish is not only a feast for the eyes but also a guilt-free indulgence.

So gather your ingredients and get ready to impress your family and friends with this colorful and appetizing Corn and Black Bean Salad with Tortilla Wedges. It’s a dish that celebrates fresh produce and simple preparation, making it a must-try for any cooking enthusiast!

Ingredients

  • 10-inch flour tortilla fat-free (8 to es in diameter)
  • teaspoons butter softened
  • 15 ounces corn whole drained canned
  • 15 ounces black beans rinsed drained canned
  • cup bell pepper red chopped
  • cups jicama diced peeled
  • 0.5 cup salad dressing fat-free italian
  • 0.5 teaspoon salt 
  • 0.3 teaspoon pepper 
  • leaf lettuce red
  • 0.3 cup pinenuts toasted

Equipment

  • baking sheet
  • oven

Directions

  1. Heat oven to 400°.
  2. Spread tortillas with margarine; cut into fourths.
  3. Place on ungreased cookie sheet.
  4. Bake 4 to 5 minutes or until golden brown.
  5. Toss remaining ingredients except lettuce and nuts until mixture is coated with dressing.
  6. Serve salad on leaf lettuce; sprinkle with nuts.
  7. Serve with tortilla wedges.

Nutrition Facts

Calories570kcal
Protein11.55%
Fat33.72%
Carbs54.73%

Properties

Glycemic Index
36.25
Glycemic Load
11.8
Inflammation Score
-9
Nutrition Score
27.592173764563%

Flavonoids

Luteolin
0.23mg
Kaempferol
0.01mg
Quercetin
0.11mg

Nutrients percent of daily need

Calories:569.85kcal
28.49%
Fat:21.58g
33.2%
Saturated Fat:4.09g
25.57%
Carbohydrates:78.83g
26.28%
Net Carbohydrates:64.71g
23.53%
Sugar:8.85g
9.83%
Cholesterol:0mg
0%
Sodium:1707.16mg
74.22%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:16.63g
33.27%
Vitamin C:65.73mg
79.68%
Manganese:1.5mg
75.24%
Fiber:14.12g
56.48%
Folate:189.91µg
47.48%
Vitamin B1:0.59mg
39.19%
Phosphorus:378.08mg
37.81%
Iron:5.91mg
32.84%
Vitamin B3:5.49mg
27.45%
Vitamin K:28.74µg
27.38%
Vitamin A:1297.37IU
25.95%
Selenium:18.14µg
25.91%
Magnesium:99.66mg
24.91%
Vitamin B2:0.41mg
24.25%
Copper:0.47mg
23.34%
Potassium:794.99mg
22.71%
Vitamin E:2.4mg
16%
Calcium:158.96mg
15.9%
Zinc:2.01mg
13.4%
Vitamin B6:0.26mg
13.18%
Vitamin B5:0.55mg
5.48%