Southwestern Lentil Bean Salad Recipe

Looking for an easy southwestern lentil bean salad recipe? Learn how to make southwestern lentil bean salad using healthy ingredients.


Submitted by circularroom

Makes 12 servings



for lentil lovers, this is a cold salad that should keep for a while. Very high in protien. estimated serving size of a cup.

Recipe Ingredients for southwestern lentil bean salad

15 oz black beans, rinsed and drained
15 oz kidney beans, rinsed and drained
3 cups lentils, cooked
15 oz fresh or frozen corn
1/2 large red onion, chopped
5 green onions, chopped
1 tbsp scallions
1 green bell pepper, chopped
1/4 cup parsley, minced
1 tbsp extra virgin olive oil
1/2 cup cider vinegar
2 tbsp Dijon mustard
1 1/2 teaspoons ground cumin
3 clove garlic, minced
1/2 teaspoon salt
1/4 teaspoon pepper
1 tsp brown sugar
1 tsp lemon juice

Recipe Directions for southwestern lentil bean salad

  1. mix the beans, lentils, corn, onions, scallions, bell pepper and parsley in a large bowl.

  2. mix the rest of the ingredients together seperately to make the dressing. Either whisk them together or put them in a jar with a tight lid and shake well.

  3. add dressing to veggies, toss, and let chill for 2 hours. (you can eat it straight away, but it marinates if you let it sit)

  4. you can add any number of veggies to this. swapping the parsley for some cilantro would also work well.

Categories

Salads

Nutrition Facts
Serving Size 194.1g
Amount Per Serving
Calories
465
Calories from Fat
28
% Daily Value*
Total Fat
3.1g
5%
Saturated Fat
0.4g
2%
Trans Fat
0.0g
Cholesterol
0mg
0%
Sodium
143mg
6%
Potassium
1637mg
47%
Total Carbohydrates
82.0g
27%
Dietary Fiber
27.0g
108%
Sugars
4.7g
Protein
29.7g
Vitamin A 11% Vitamin C 38%
Calcium 12% Iron 47%
* 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
95% confidence
A
  Good points
  • Very low in saturated fat
  • No cholesterol
  • Low in sodium
  • Very high in dietary fiber
  • High in manganese
  • High in phosphorus
  • High in thiamin
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