By Maddie Glazos, 2018 Dietetic Intern – University of Minnesota Fairview
This salad is a delicious heart-healthy dish full of veggies and protein! The colorful mix of veggies provides vitamins and minerals that are great for your health, while the black beans give you a kick of protein to fuel your day. Black beans are a great source of protein and fiber, which will help to keep you satisfied longer.
Enjoy as a side dish or in whole grain tortillas for a meal to provide you with additional carbohydrates to fuel your day!
Low-Sodium Black Bean Salad
Sharing recipe from American Heart Association
Makes 6 servings
Ingredients:
- 1 15-oz. can of low-sodium canned black beans
- 1 15 -oz. can of low-sodium canned kernel corn
- 1 medium red bell pepper
- 1 medium tomato
- ½ cup red onion
- 1 tsp. garlic
- 2 tbsp. cilantro
- 2 tbsp. apple cider vinegar
- 3 tbsp. extra-virgin olive oil
- 1 lime
- 1-2 whole grain tortillas (optional)
Directions:
- Drain and rinse black beans and corn. Add to large bowl.
- Dice red bell pepper, tomato and red onion. Mix in with beans and corn.
- Mince garlic and roughly chop cilantro. Add to salad mixture.
- Add apple cider vinegar and olive oil. Squeeze lime on salad.
- Toss all ingredients together and chill in fridge for 1 hour.
Nutrition Information
For 1 Serving (without tortillas): 142 calories, 2.5 g fat, 0.5 g saturated fat, 11 mg sodium, 26 g carbohydrate, 5 g fiber, 6 g protein, 0 mg cholesterol
