Skinny Mexican Bean Salad

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
18%
Skinny Mexican Bean Salad
255 min.
8
257kcal

Suggestions


Looking for a vibrant and nutritious side dish that will impress your guests and tantalize your taste buds? Look no further than this Skinny Mexican Bean Salad! Bursting with color and flavor, this salad is not only vegetarian and vegan but also gluten-free and dairy-free, making it a perfect addition to any gathering or meal.

This delightful salad features a medley of hearty black beans and kidney beans, providing a protein-packed base that will keep you satisfied. The addition of sweet corn, juicy grape tomatoes, and crunchy bell peppers adds a refreshing crunch and a pop of color that makes this dish visually appealing. Topped off with zesty green onions and fresh cilantro, every bite is a celebration of fresh ingredients.

What sets this salad apart is its simple yet flavorful dressing, made with white wine or cider vinegar, canola oil, and a hint of chili powder. The dressing perfectly complements the beans and vegetables, allowing the flavors to meld beautifully as it chills in the refrigerator. With a preparation time of just 15 minutes and a recommended chilling time of 4 hours, this salad is an easy make-ahead option that’s perfect for potlucks, barbecues, 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 grab your mixing bowl and whisk, and get ready to whip up this Skinny Mexican Bean Salad that everyone will love!

Ingredients

  • 30 oz black beans rinsed drained canned
  • 15 oz kidney beans dark red rinsed drained canned
  • 11 oz corn kernels sweet whole drained canned
  • 1.5 cups grape tomatoes cut in half
  • cup bell pepper green chopped (1 medium)
  • cup bell pepper red chopped (1 medium)
  • 0.5 cup spring onion sliced (8 medium)
  • 0.3 cup cilantro leaves fresh chopped
  • tablespoons citrus champagne vinegar 
  • tablespoons canola oil 
  • tablespoon chili powder 
  • 0.5 teaspoon salt 
  • 0.3 teaspoon pepper 

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%