Open Arms of Minnesota

Weekly Recipe #326: Low-sodium black bean salad

By Maddie Glazos, 2018 Dietetic Intern – University of Minnesota Fairview

Photo credit: Colleen Greene/Flickr

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:

  1. Drain and rinse black beans and corn. Add to large bowl.
  2. Dice red bell pepper, tomato and red onion. Mix in with beans and corn.
  3. Mince garlic and roughly chop cilantro. Add to salad mixture.
  4. Add apple cider vinegar and olive oil. Squeeze lime on salad.
  5. 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


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