Hearts of Palm, Black Bean, and Orange Salad

Vegetarian
Vegan
Gluten Free
Dairy Free
Very Healthy
Health score
69%
Hearts of Palm, Black Bean, and Orange Salad
45 min.
6
224kcal

Suggestions


Looking for a vibrant and refreshing salad that’s not only delicious but also packed with nutrients? Look no further than this delightful Hearts of Palm, Black Bean, and Orange Salad! Perfectly suited for any occasion, this dish is a fantastic way to incorporate a variety of flavors and textures into your meal. With its bright colors and zesty taste, it’s sure to impress your guests or simply elevate your everyday dining experience.

This salad is a wonderful blend of hearty black beans, tender hearts of palm, and sweet mandarin oranges, all tossed together with crisp romaine lettuce. The combination of these ingredients creates a satisfying dish that is both filling and light. Plus, it’s incredibly versatile—serve it as a side dish, an antipasto, or even as a healthy snack!

What’s more, this recipe is not only vegetarian and vegan but also gluten-free and dairy-free, making it an excellent choice for those with dietary restrictions. With a health score of 69 and only 224 calories per serving, you can indulge guilt-free while nourishing your body. Ready in just 45 minutes, this salad is a quick and easy option for busy weeknights or weekend gatherings. So grab your ingredients and get ready to enjoy a burst of flavor in every bite!

Ingredients

  • 15 ounce black beans rinsed drained canned
  • 0.5 teaspoon ground coriander seeds 
  • 0.1 teaspoon ground pepper red
  • 14 ounce hearts of palm drained canned
  • 11 ounce mandarin oranges in syrup light undrained canned
  • tablespoons olive oil extra-virgin
  • 10 cup romaine lettuce ( 3 heads)
  • 0.5 teaspoon salt 
  • tablespoons citrus champagne vinegar 

Equipment

  • bowl
  • whisk
  • colander

Directions

  1. To prepare the vinaigrette, drain oranges in a colander over a large bowl, reserving 1/4 cup syrup. Discard remaining syrup.
  2. Combine 1/4 cup syrup, oil, and next 4 ingredients (white wine vinegar through pepper) in a small bowl; stir with a whisk until blended.
  3. To prepare the salad, place oranges, lettuce, beans, and hearts of palm in a large bowl; drizzle with vinaigrette. Toss gently to coat.

Nutrition Facts

Calories224kcal
Protein12.88%
Fat21.09%
Carbs66.03%

Properties

Glycemic Index
12.33
Glycemic Load
2.51
Inflammation Score
-10
Nutrition Score
23.844347922698%

Flavonoids

Hesperetin
4.13mg
Naringenin
5.21mg
Luteolin
0.04mg
Kaempferol
0.02mg
Quercetin
1.72mg

Nutrients percent of daily need

Calories:224.26kcal
11.21%
Fat:5.44g
8.37%
Saturated Fat:0.78g
4.88%
Carbohydrates:38.3g
12.77%
Net Carbohydrates:29.75g
10.82%
Sugar:17.8g
19.77%
Cholesterol:0mg
0%
Sodium:483.08mg
21%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:7.47g
14.94%
Vitamin A:7241.93IU
144.84%
Vitamin K:83.13µg
79.18%
Potassium:1697.69mg
48.51%
Folate:174µg
43.5%
Fiber:8.54g
34.18%
Vitamin B6:0.67mg
33.72%
Copper:0.62mg
31.2%
Vitamin C:24.31mg
29.46%
Zinc:3.08mg
20.52%
Phosphorus:204.25mg
20.43%
Iron:3.38mg
18.79%
Vitamin B2:0.28mg
16.25%
Manganese:0.31mg
15.68%
Vitamin B1:0.22mg
14.63%
Magnesium:49.44mg
12.36%
Calcium:83.5mg
8.35%
Vitamin E:1.22mg
8.14%
Vitamin B3:1.48mg
7.41%
Vitamin B5:0.35mg
3.54%
Selenium:1.8µg
2.57%
Source:My Recipes