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 our Healthified Mexican Bean Salad! This delightful salad is not only packed with flavor but also caters to a variety of dietary preferences, making it a perfect addition to any meal. Whether you're vegetarian, vegan, gluten-free, or dairy-free, this salad has got you covered.

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 combination of these ingredients creates a satisfying texture and a burst of flavors that will tantalize your taste buds. The zesty dressing, made with chili powder and vinegar, adds a delightful kick that ties everything together beautifully.

What’s more, this salad is incredibly easy to prepare! Simply mix the ingredients, whip up the dressing, and let it chill in the refrigerator for at least four hours to allow the flavors to meld. With just a little bit of patience, you’ll have a refreshing dish that’s perfect for barbecues, potlucks, or as a healthy side for your weeknight dinners.

At only 257 calories per serving, you can indulge guilt-free while enjoying a dish that’s as nutritious as it is delicious. So gather your ingredients and get ready to impress your friends and family with this Healthified Mexican Bean Salad!

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%