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


MORE OPEN ARMS RECIPES>>

More from Open Arms

Moveable Feast 2023

SAVE THE DATE! Moveable Feast 2023 set for May 18 at Allianz Field!! Open Arms of Minnesota is proud to announce that the 19th Annual Moveable Feast will be held on Thursday, May 18 at 5:30 p.m. at Allianz Field in St. Paul. Our largest

Read More »

Open House Celebration

Saint Paul Kitchen & Campus, Open House Celebration Open Arms of Minnesota is excited to host an Open House Celebration at our brand-new Saint Paul Kitchen & Campus on Saturday, February 4 from 2-5 p.m. Open Arms invites the general public to explore the

Read More »

Join us for our Open House Celebration! 

YOU are invited to an Open House Celebration for the entire community at our new Open Arms St. Paul Kitchen & Campus! Please join us on Saturday, Feb. 4 from 2-5 p.m. Stop in with family and friends and explore the facility, play games, win prizes, and enter a drawing for fun giveaways.