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15-Minute Black Bean Salad Recipe

Looking for an easy 15-Minute Black Bean Salad recipe? Learn how to make 15-Minute Black Bean Salad using healthy ingredients.


Submitted by almajoly

Makes 4 servings



From The World's Healthiest Foods by George Mateljan "Try this salad recipe that only gets better with time. It is a great one to keep on hand in your refrigerator for a ready-made healthy meal or snack. Beans are a great source of dietary fiber. One serving of the salad provides 33% of the daily value for this important nutrient Enjoy!"

Recipe Ingredients for 15-Minute Black Bean Salad

1/2 cup onion, minced
2 garlic cloves, pressed
15 oz black beans, drained and rinsed
1 cup frozen corn, thawed
8 cherry tomatoes, quartered
1/2 cup red pepper, diced
2 tablespoons pumpkin seeds, coarsely chopped
1/4 cup fresh cilantro, chopped
2 tablespoons extra virgin olive oil
3 tablespoons fresh lemon juice
1 salt and pepper to taste

Recipe Directions for 15-Minute Black Bean Salad

  1. MInce onions and press garlic and let sit for a least 5 minutes to bring out their health-promoting benefits.

  2. Mix all the ingredients together and serve. This salad will keep for a couple of days and gets more flavorful if you let it marinate in the refrigerator for a while.

Categories

Beans, Salads

Nutrition Facts
Serving Size 441.7g
Amount Per Serving
Calories
538
Calories from Fat
101
% Daily Value*
Total Fat
11.2g
17%
Saturated Fat
1.8g
9%
Trans Fat
0.0g
Cholesterol
0mg
0%
Sodium
26mg
1%
Potassium
2370mg
68%
Total Carbohydrates
87.6g
29%
Dietary Fiber
20.9g
84%
Sugars
11.4g
Protein
27.9g
Vitamin A 51% Vitamin C 93%
Calcium 17% Iron 39%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
A
  Good points
  • Low in saturated fat
  • No cholesterol
  • Very low in sodium
  • High in dietary fiber
  • High in manganese
  • High in magnesium
  • High in potassium
  • High in thiamin
  • High in vitamin C
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