Southwest Salad

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
4%
Southwest Salad
45 min.
6
145kcal

Suggestions

Ingredients

  • 15 ounce black beans rinsed drained canned
  • 0.5 cup crisco oil 
  • 1.5 cups kernel corn whole frozen thawed
  • 0.3 cup cilantro leaves fresh minced
  • 0.8 cup green onions thinly sliced
  • 0.5 cup juice of lemon fresh (1 to 2 lemons)
  • 1.5 cups plum tomatoes seeded chopped
  • teaspoons salt 

Equipment

  • bowl
  • whisk

Directions

  1. Toss together first 5 ingredients in a medium bowl.
  2. Whisk together oil, fresh lemon juice, and salt; pour over black bean mixture, stirring gently to coat. Cover and chill at least 8 hours.
  3. Serve salad at room temperature or chilled.
  4. *1 1/2 cups fresh corn kernels, cooked, may be substituted.

Nutrition Facts

Calories145kcal
Protein15.73%
Fat27.87%
Carbs56.4%

Properties

Glycemic Index
17
Glycemic Load
0.8
Inflammation Score
-7
Nutrition Score
10.075217433598%

Flavonoids

Eriodictyol
0.99mg
Hesperetin
2.94mg
Naringenin
0.68mg
Kaempferol
0.22mg
Myricetin
0.08mg
Quercetin
2.22mg

Nutrients percent of daily need

Calories:144.57kcal
7.23%
Fat:4.67g
7.19%
Saturated Fat:0.44g
2.74%
Carbohydrates:21.27g
7.09%
Net Carbohydrates:15.26g
5.55%
Sugar:2.37g
2.63%
Cholesterol:0mg
0%
Sodium:1114.01mg
48.44%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:5.93g
11.86%
Vitamin K:35.97µg
34.25%
Vitamin C:21.11mg
25.59%
Fiber:6.01g
24.04%
Folate:75.6µg
18.9%
Manganese:0.28mg
14.09%
Vitamin A:681.36IU
13.63%
Potassium:462.2mg
13.21%
Phosphorus:112.79mg
11.28%
Iron:1.81mg
10.07%
Copper:0.2mg
9.94%
Magnesium:39.41mg
9.85%
Vitamin B1:0.14mg
9.27%
Vitamin E:1.09mg
7.29%
Vitamin B2:0.12mg
6.85%
Vitamin B3:1.18mg
5.89%
Vitamin B6:0.1mg
5.23%
Zinc:0.65mg
4.36%
Calcium:42.77mg
4.28%
Vitamin B5:0.22mg
2.24%
Selenium:1.03µg
1.47%
Source:My Recipes