Heart Healthy Cookbook Corn and Black Bean Salad

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
10%
Heart Healthy Cookbook Corn and Black Bean Salad
125 min.
6
102kcal

Suggestions


Welcome to a delightful culinary experience with our Heart Healthy Corn and Black Bean Salad! This vibrant dish is not only a feast for the eyes but also a powerhouse of nutrition, making it the perfect addition to your meal repertoire. Whether you're a seasoned vegetarian, a dedicated vegan, or simply someone looking to incorporate more wholesome ingredients into your diet, this salad checks all the boxes. It's gluten-free, dairy-free, and bursting with flavor!

Imagine the satisfying crunch of fresh corn combined with the hearty texture of black beans, all brought together with zesty green chiles and a splash of salsa. This salad is not just a side dish; it's a celebration of fresh ingredients that can elevate any meal. With just 102 calories per serving, you can indulge guilt-free while enjoying a dish that is rich in protein and fiber.

Perfect for summer barbecues, potlucks, or a simple weeknight dinner, this salad can be prepared in advance, allowing the flavors to meld beautifully in the refrigerator. Serve it chilled for a refreshing treat that will impress your family and friends. So grab your bowl and get ready to mix up a dish that is as healthy as it is delicious!

Ingredients

  • 15 ounces black beans rinsed drained canned
  • ounces corn whole drained canned
  • oz chilis green drained chopped canned
  • 0.5 cup salsa 
  • 0.3 cup onion chopped
  • tablespoons cilantro leaves fresh chopped

Equipment

  • bowl

Directions

  1. Mix all ingredients in medium bowl. Cover and refrigerate until chilled, at least 2 hours but no longer than 24 hours.

Nutrition Facts

Calories102kcal
Protein21.01%
Fat6.66%
Carbs72.33%

Properties

Glycemic Index
9.83
Glycemic Load
0.14
Inflammation Score
-4
Nutrition Score
6.5326086956522%

Flavonoids

Isorhamnetin
0.33mg
Kaempferol
0.04mg
Quercetin
1.42mg

Nutrients percent of daily need

Calories:101.92kcal
5.1%
Fat:0.78g
1.2%
Saturated Fat:0.14g
0.86%
Carbohydrates:19g
6.33%
Net Carbohydrates:13.28g
4.83%
Sugar:1.11g
1.23%
Cholesterol:0mg
0%
Sodium:543.56mg
23.63%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:5.52g
11.04%
Fiber:5.72g
22.87%
Folate:65.25µg
16.31%
Vitamin C:9.88mg
11.98%
Manganese:0.22mg
10.87%
Phosphorus:101.11mg
10.11%
Iron:1.78mg
9.88%
Potassium:344.34mg
9.84%
Magnesium:33.15mg
8.29%
Copper:0.16mg
8.17%
Vitamin B1:0.12mg
7.79%
Vitamin B2:0.1mg
6.15%
Vitamin B6:0.11mg
5.4%
Vitamin B3:1.07mg
5.34%
Calcium:39.96mg
4%
Zinc:0.55mg
3.65%
Vitamin A:139.78IU
2.8%
Vitamin B5:0.2mg
1.99%
Vitamin E:0.27mg
1.79%
Selenium:1.21µg
1.73%
Vitamin K:1.35µg
1.29%