Southwestern Black Bean Potato Salad

Vegetarian
Vegan
Gluten Free
Dairy Free
Very Healthy
Health score
76%
Southwestern Black Bean Potato Salad
35 min.
6
335kcal

Suggestions


Looking for a vibrant and nutritious side dish that will elevate your next meal? Look no further than this Southwestern Black Bean Potato Salad! Bursting with flavor and packed with wholesome ingredients, this salad is not only vegetarian and vegan but also gluten-free and dairy-free, making it a perfect choice for a variety of dietary preferences.

Imagine tender red potatoes combined with hearty black beans, sweet corn, and a medley of fresh vegetables, all tossed in a zesty lime dressing infused with chipotle chiles. This dish is a delightful balance of textures and tastes, offering a satisfying crunch from the fresh veggies and a creamy element from the flax seed mixture. With a health score of 76, you can feel good about serving this salad, as it’s very healthy and full of essential nutrients.

Ready in just 35 minutes, this salad is not only quick to prepare but also makes for a fantastic make-ahead option. Allow the flavors to meld together in the fridge for at least an hour, and you’ll be rewarded with a refreshing dish that’s perfect for picnics, barbecues, or as a colorful addition to your dinner table. Serve it atop a bed of mixed greens for an extra touch of freshness, and watch as it becomes a favorite among family and friends!

Ingredients

  • 0.3 teaspoon pepper black freshly ground
  • 0.3 teaspoon chili powder 
  • tablespoons chipotles in adobo chopped
  • 30 ounce black beans rinsed cooked drained canned (3 cups beans)
  • cup ears corn fresh
  • clove garlic minced pressed
  • 0.5 cup spring onion chopped
  • 0.5 teaspoon ground cumin 
  • teaspoon ground flaxseed 
  •  jalapeno seeded finely chopped
  • 0.3 cup juice of lime fresh
  • serving the salad mixed (optional suggestion)
  • 0.5 cup bell pepper red finely chopped
  • pounds potatoes - remove skin red
  • 0.8 teaspoon salt 
  • large tomatoes chopped
  • tablespoons water hot

Equipment

  • bowl
  • sauce pan
  • whisk

Directions

  1. Combine 1 teaspoon ground flax seed with two tablespoons hot water in a small cup or bowl and set aside to thicken.
  2. Place potatoes in a saucepan, and cover with water. Bring to a boil. Reduce heat; simmer 20 minutes or until tender.
  3. Drain; cool.
  4. Cut potatoes into 3/4-inch cubes.
  5. Place potatoes in a large bowl.
  6. Add corn, red pepper, onions, black beans (rinsed and drained very thoroughly), jalapeño pepper, and tomatoes and mix well.
  7. Remove 1 chipotle chile from can. Chop chile to measure 1 to 2 tablespoons. (Reserve remaining chiles and adobo sauce for another use–I like to mince them and freeze them in ice cube trays.)
  8. Combine chopped chipotle chile, flax seed mixture, lime juice, garlic, salt, cumin, chili powder, and black pepper, stirring with a whisk.
  9. Drizzle the lime juice mixture over potato mixture, and toss gently. Cover and chill for at least 1 hour, stirring every now and then. Taste and add more lime juice as needed before serving atop mixed greens, if desired.

Nutrition Facts

Calories335kcal
Protein19.48%
Fat4.2%
Carbs76.32%

Properties

Glycemic Index
43.83
Glycemic Load
7.06
Inflammation Score
-9
Nutrition Score
24.948261416477%

Flavonoids

Eriodictyol
0.22mg
Hesperetin
0.9mg
Naringenin
0.24mg
Luteolin
0.11mg
Kaempferol
0.14mg
Myricetin
0.05mg
Quercetin
2.26mg

Nutrients percent of daily need

Calories:334.61kcal
16.73%
Fat:1.63g
2.51%
Saturated Fat:0.37g
2.31%
Carbohydrates:66.77g
22.26%
Net Carbohydrates:50.02g
18.19%
Sugar:5.43g
6.03%
Cholesterol:0mg
0%
Sodium:330.42mg
14.37%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:17.04g
34.08%
Folate:268.63µg
67.16%
Fiber:16.75g
67.01%
Vitamin C:43.77mg
53.06%
Manganese:0.99mg
49.63%
Potassium:1417.03mg
40.49%
Magnesium:152.18mg
38.04%
Vitamin B1:0.54mg
36.1%
Phosphorus:334.51mg
33.45%
Copper:0.56mg
27.8%
Iron:4.74mg
26.36%
Vitamin K:25.46µg
24.25%
Vitamin B6:0.47mg
23.61%
Vitamin A:922.19IU
18.44%
Vitamin B3:3.34mg
16.7%
Zinc:2.37mg
15.81%
Vitamin B5:1.05mg
10.47%
Vitamin B2:0.18mg
10.34%
Calcium:70.62mg
7.06%
Selenium:2.9µg
4.14%
Vitamin E:0.58mg
3.89%