Pinto Bean Salsa Salad

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
11%
Pinto Bean Salsa Salad
20 min.
6
234kcal

Suggestions

Ingredients

  • servings pepper black freshly ground
  • 15 ounce pinto beans drained and rinsed canned
  • cup cherry tomatoes halved
  • 0.3 teaspoon chili powder 
  • 0.3 cup cilantro leaves fresh chopped
  • 1.3 cups corn kernels fresh from 2 ears
  • small clove garlic 
  • small haas avocados diced halved seeded
  •  juice of lime juiced
  • teaspoons kosher salt 
  • servings kosher salt 
  • 0.3 cup olive oil extra-virgin
  •  bell pepper diced yellow seeded

Equipment

  • bowl
  • knife
  • whisk

Directions

  1. Make the dressing: Smash the garlic clove, sprinkle with a pinch of the salt, and, with the flat side of a large knife, mash and smear the mixture to a coarse paste.
  2. Whisk the garlic paste, lime juice, remaining salt and chili powder together in a bowl. Gradually whisk in the olive oil, starting with a few drops and then adding the rest in a steady stream.
  3. For the salad: Toss together the beans, corn, bell pepper, and onions.
  4. Add the dressing and toss to coat evenly. Gently fold in the tomatoes, avocado, and cilantro. Adjust seasoning with salt and pepper, to taste, and serve.

Nutrition Facts

Calories234kcal
Protein8.89%
Fat53.55%
Carbs37.56%

Properties

Glycemic Index
29.83
Glycemic Load
3.68
Inflammation Score
-6
Nutrition Score
12.481304495231%

Flavonoids

Cyanidin
0.11mg
Epicatechin
0.12mg
Epigallocatechin 3-gallate
0.05mg
Eriodictyol
0.33mg
Hesperetin
1.35mg
Naringenin
0.06mg
Apigenin
0.01mg
Luteolin
0.22mg
Kaempferol
0.01mg
Myricetin
0.05mg
Quercetin
0.82mg

Nutrients percent of daily need

Calories:233.95kcal
11.7%
Fat:14.86g
22.86%
Saturated Fat:2.16g
13.49%
Carbohydrates:23.45g
7.82%
Net Carbohydrates:16.8g
6.11%
Sugar:3.85g
4.28%
Cholesterol:0mg
0%
Sodium:1171.46mg
50.93%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:5.55g
11.1%
Vitamin C:52.93mg
64.16%
Fiber:6.64g
26.58%
Manganese:0.41mg
20.27%
Vitamin E:2.64mg
17.59%
Folate:68.03µg
17.01%
Vitamin K:17.15µg
16.33%
Potassium:567.54mg
16.22%
Magnesium:51.46mg
12.86%
Phosphorus:126.61mg
12.66%
Copper:0.25mg
12.28%
Vitamin B6:0.24mg
11.82%
Iron:1.77mg
9.84%
Vitamin B5:0.89mg
8.85%
Vitamin B1:0.13mg
8.62%
Vitamin B3:1.69mg
8.47%
Vitamin A:348.05IU
6.96%
Zinc:0.86mg
5.71%
Vitamin B2:0.09mg
5.17%
Calcium:47.75mg
4.77%