Lobster-Pinto Bean Salad

Gluten Free
Dairy Free
Health score
18%
Lobster-Pinto Bean Salad
70 min.
6
265kcal

Suggestions

Ingredients

  • 0.5 teaspoon pepper black freshly ground
  • 0.5 cup canola oil 
  • tablespoons canola oil 
  •  carrots diced finely
  • tablespoons dijon mustard 
  • 0.3 cup flat-leaf parsley fresh chopped
  • cloves garlic finely chopped
  • teaspoons r honey 
  •  jalapeño diced finely
  • teaspoon kosher salt 
  • 1.5 cups grilled lobster meat chopped
  • 0.3 cup blackstrap molasses 
  • small onion diced spanish finely
  • 0.8 pound pinto beans cooked drained well
  • tablespoons red wine vinegar 
  • tablespoons water 

Equipment

  • bowl
  • frying pan
  • whisk

Directions

  1. Combine the molasses, water, vinegar, mustard, honey, and salt and pepper, to taste, in a medium bowl. Slowly whisk in the oil until emulsified.
  2. Heat the oil in a large saute pan over medium-high heat until it begins to shimmer.
  3. Add the onion and carrot and cook until soft, about 4 minutes.
  4. Add the garlic and jalapeno and cook for 30 seconds.
  5. Add the beans and lobster and cook until slightly heated through, about 2 minutes.
  6. Transfer to a serving bowl, add the dressing and parsley and toss to coat.
  7. Let sit at room temperature for 30 minutes before serving to allow flavors to meld.

Nutrition Facts

Calories265kcal
Protein23.07%
Fat31.72%
Carbs45.21%

Properties

Glycemic Index
58.6
Glycemic Load
8.66
Inflammation Score
-9
Nutrition Score
20.967391594597%

Flavonoids

Apigenin
5.39mg
Luteolin
0.07mg
Isorhamnetin
0.58mg
Kaempferol
0.14mg
Myricetin
0.39mg
Quercetin
2.53mg

Nutrients percent of daily need

Calories:265.01kcal
13.25%
Fat:9.47g
14.57%
Saturated Fat:0.83g
5.21%
Carbohydrates:30.37g
10.12%
Net Carbohydrates:24.35g
8.86%
Sugar:13.77g
15.3%
Cholesterol:75.12mg
25.04%
Sodium:708.56mg
30.81%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:15.5g
31%
Selenium:45.58µg
65.12%
Copper:1.02mg
50.81%
Vitamin K:51.16µg
48.72%
Vitamin A:1941.35IU
38.83%
Manganese:0.6mg
30.23%
Folate:112.47µg
28.12%
Fiber:6.02g
24.07%
Magnesium:92.06mg
23.01%
Phosphorus:199.61mg
19.96%
Potassium:656.68mg
18.76%
Zinc:2.81mg
18.75%
Vitamin E:2.71mg
18.06%
Vitamin B6:0.34mg
17.12%
Iron:2.37mg
13.14%
Vitamin B12:0.74µg
12.32%
Calcium:120.92mg
12.09%
Vitamin B5:1.17mg
11.73%
Vitamin B1:0.15mg
10.25%
Vitamin C:8.38mg
10.15%
Vitamin B3:1.47mg
7.34%
Vitamin B2:0.06mg
3.67%