Open Arms of Minnesota

Weekly Recipe #327: Black Bean Pineapple Salad

By Mackenzie Schiltz, University of Minnesota, TEP Dietetic Intern 2018

Photo credit: Julia/Flickr

I think it is safe to say that the snow in Minnesota is finally gone for spring and summer (*knocks on wood just in case*). The warmer weather and sun shining means that there is a larger variety of produce in season. With Cinco de Mayo right around the corner, this Mexican-themed recipe incorporates a fruit currently in season…pineapple! This salad is easy to make, affordable and very tasty. When cooking this recipe, it requires no heat and it is perfect for the whole family–children, adults and seniors!

Black beans are a great base or addition to any salad because of their high fiber content and heart health benefits! Foods high in fiber also help keep you full for longer periods of time. With the addition of pineapple, you are also getting vitamin C to help support your immune system. One addition to this recipe includes purchasing low or reduced-sodium black beans and corn–this will help decrease your overall daily sodium consumption.

Black Bean Pineapple Salad

Serves 6

INGREDIENTS:

  • 3 scallions, chopped
  • 1 medium bell pepper (color of your choice)
  • 1 cup no-salt added canned corn, drained
  • 1 15.5 oz. can low-sodium black beans, rinsed
  • 2 cups of chopped fresh pineapple
  • 1 tbsp. olive oil
  • 1 tbsp. lime juice
  • 1 tbsp. cumin
  • ¼ cup cilantro, chopped

DIRECTIONS:

  1. In a large bowl, combine the scallions, bell pepper, corn, pineapple and beans.
  2. In a small bowl, combine the dressing ingredients (olive oil, lime juice, cumin and cilantro) together with a whisk or fork.
  3. Pour the dressing over the salad ingredients in the large bowl.
  4. Mix well and enjoy! You can keep the salad in the refrigerator–just cover the bowl.

NUTRITION INFORMATION

Per Serving: 150 calories, 3 g fat (0.5 g saturated fat), 0 mg cholesterol, 6 g protein, 27 g carbohydrate,8 g sugar (0 g added sugar), 7 g fiber and 104 mg sodium


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