Southwestern Corn and Black Bean Salad

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
34%
Southwestern Corn and Black Bean Salad
35 min.
4
304kcal

Suggestions

Ingredients

  • 15.5 ounce seasoned black beans drained and rinsed canned
  •  ears corn fresh
  • tablespoons cilantro leaves fresh chopped
  • 0.5 teaspoon ground chipotle chile powder 
  • 0.5 teaspoon ground cumin 
  • tablespoons juice of lime 
  • tablespoons olive oil 
  •  poblano pepper halved seeded
  •  bell pepper red seeded quartered

Equipment

  • bowl
  • whisk
  • grill

Directions

  1. Spray a grill rack with the cooking spray. Preheat the grill to medium-high heat, 350 degrees F to 400 degrees F.
  2. Grill the corn until tender, about 5 minutes per side. Grill the bell and poblano peppers until blackened slightly and tender, 3 to 4 minutes per side. Set aside to cool.
  3. Cut the kernels from the corn cobs and chop the peppers.
  4. In a large bowl, place the beans and cilantro. In a separate bowl, whisk together the lime juice, chipotle chile powder, cumin and olive oil. Stir in the corn kernels and chopped peppers, tossing to coat with the dressing. Cover and chill until ready to serve.

Nutrition Facts

Calories304kcal
Protein16.4%
Fat24.95%
Carbs58.65%

Properties

Glycemic Index
27.25
Glycemic Load
5.41
Inflammation Score
-9
Nutrition Score
21.206956749377%

Flavonoids

Eriodictyol
0.41mg
Hesperetin
1.68mg
Naringenin
0.07mg
Apigenin
0.01mg
Luteolin
1.59mg
Kaempferol
0.02mg
Quercetin
0.93mg

Nutrients percent of daily need

Calories:304.35kcal
15.22%
Fat:9.05g
13.93%
Saturated Fat:1.46g
9.11%
Carbohydrates:47.87g
15.96%
Net Carbohydrates:35.19g
12.8%
Sugar:7.94g
8.82%
Cholesterol:0mg
0%
Sodium:21.81mg
0.95%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:13.39g
26.78%
Vitamin C:73.82mg
89.48%
Folate:220.24µg
55.06%
Fiber:12.68g
50.73%
Manganese:0.72mg
36.04%
Magnesium:119.58mg
29.9%
Vitamin B1:0.45mg
29.84%
Vitamin A:1316.61IU
26.33%
Phosphorus:252.3mg
25.23%
Potassium:780.21mg
22.29%
Iron:3.27mg
18.18%
Vitamin B6:0.33mg
16.32%
Copper:0.31mg
15.65%
Vitamin B3:2.65mg
13.26%
Vitamin E:1.8mg
12.01%
Zinc:1.8mg
11.97%
Vitamin B5:1.06mg
10.61%
Vitamin B2:0.15mg
9.07%
Vitamin K:9.15µg
8.72%
Calcium:42.5mg
4.25%
Selenium:1.97µg
2.82%