Healthified Mexican Bean Salad

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
18%
Healthified Mexican Bean Salad
255 min.
8
257kcal

Suggestions


Looking for a vibrant and nutritious side dish that will elevate your next gathering? Look no further than this Healthified Mexican Bean Salad! Bursting with flavor and packed with wholesome ingredients, this salad is not only vegetarian and vegan but also gluten-free and dairy-free, making it a perfect choice for a variety of dietary preferences.

Imagine a colorful medley of black beans, kidney beans, and sweet corn, all tossed together with fresh vegetables like grape tomatoes, bell peppers, and green onions. The addition of zesty chili powder and a tangy vinegar dressing brings everything to life, creating a delightful balance of flavors that will tantalize your taste buds. Plus, with only 257 calories per serving, you can indulge guilt-free!

This salad is incredibly easy to prepare, requiring just a few simple steps. The best part? It can be made ahead of time, allowing the flavors to meld beautifully in the refrigerator for at least four hours. Whether you're serving it at a summer barbecue, a potluck, or as a healthy addition to your weeknight dinner, this Healthified Mexican Bean Salad is sure to impress your guests and leave them asking for the recipe!

Ingredients

  • 30 oz black beans rinsed drained progresso® canned
  • tablespoons canola oil 
  • tablespoon chili powder 
  • tablespoons citrus champagne vinegar 
  • 11 oz corn kernels sweet whole green drained giant® steamcrisp® niblets® canned
  • 0.3 cup cilantro leaves fresh chopped
  • 1.5 cups grape tomatoes cut in half
  • cup bell pepper green chopped (1 medium)
  • 0.5 cup spring onion sliced (8 medium)
  • 0.3 teaspoon pepper 
  • cup bell pepper red chopped (1 medium)
  • 15 oz kidney beans dark red rinsed drained progresso® canned
  • 0.5 teaspoon salt 

Equipment

  • bowl
  • whisk

Directions

  1. In large bowl, mix salad ingredients. In small bowl, mix dressing ingredients with wire whisk until blended.
  2. Pour dressing over salad; toss to mix. Cover and refrigerate at least 4 hours to blend flavors.

Nutrition Facts

Calories257kcal
Protein19.05%
Fat22.16%
Carbs58.79%

Properties

Glycemic Index
25.91
Glycemic Load
3.24
Inflammation Score
-9
Nutrition Score
19.278261018836%

Flavonoids

Naringenin
0.19mg
Luteolin
0.99mg
Kaempferol
0.18mg
Myricetin
0.21mg
Quercetin
5.17mg

Nutrients percent of daily need

Calories:256.53kcal
12.83%
Fat:6.6g
10.16%
Saturated Fat:0.66g
4.11%
Carbohydrates:39.4g
13.13%
Net Carbohydrates:25.77g
9.37%
Sugar:4.09g
4.54%
Cholesterol:0mg
0%
Sodium:655.34mg
28.49%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:12.77g
25.54%
Vitamin C:48.12mg
58.33%
Fiber:13.63g
54.53%
Folate:167.6µg
41.9%
Manganese:0.66mg
33.06%
Vitamin K:28.35µg
27%
Vitamin A:1299.47IU
25.99%
Iron:4.21mg
23.41%
Phosphorus:229.6mg
22.96%
Potassium:773.62mg
22.1%
Copper:0.4mg
19.77%
Magnesium:76.57mg
19.14%
Vitamin B1:0.29mg
19.04%
Vitamin B6:0.28mg
14.03%
Vitamin B2:0.23mg
13.81%
Vitamin E:1.91mg
12.75%
Vitamin B3:1.95mg
9.74%
Zinc:1.46mg
9.72%
Calcium:68.06mg
6.81%
Vitamin B5:0.57mg
5.71%
Selenium:2.52µg
3.6%