15-Minute Black Bean Salad - 30.67g Carbs, 8.23g Fiber, 3.74g Sugar
From: The George Mateljan Foundation
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 great for adding dietary fiber to your Healthiest
Way of Eating. One serving of this Black Bean Salad provides 33% of the
daily value for this important nutrient. Enjoy!
Prep and Cook Time: 15 minutes
1/2 cup minced onion
2 medium cloves garlic, pressed
2 cup black beans OR (1 15oz can) (without BPA), drained and rinsed
1 cup frozen corn, thawed
8 cherry tomatoes, quartered
1/2 cup diced red bell pepper
2 Tbsp pumpkin seeds, coarsely chopped
1/4 cup chopped fresh cilantro
2 Tbsp extra virgin olive oil
3 Tbsp fresh lemon juice
Salt and black pepper to taste
Mince onions and press garlic and let sit for at least 5 minutes to
bring out their health-promoting benefits.
Mix all 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 awhile.
Serves: 4
Total Weight: 252.29 g
Nutrition per Serving:
222.79 Calories, 75.26 Calories from Fat, 9.57 Calories from Saturated Fat,
8.04g Protein, 30.67g Carbs, 8.23g Dietary Fiber, 0.48g Soluble Fiber,
1.46g Insoluble Fiber, 3.74g Total Sugar, 2.06g Monosaccharides,
1.39g Disaccharides, 17.40g Other Carbs, 8.36g Total Fat, 1.06g Saturated Fat,
5.52g Mono Fat, 1.69g Poly Fat, 0g Trans Fatty Acids, 0mg Cholesterol
323.24 mg Potassium, 336.87mg Sodium
