Southwestern Black Bean Salad

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A colorful recipe packed with antioxidants and fiber that you can make with one bowl. I love having this quick and easy recipe to make for potluck meals or as a side dish for dinners. This salad goes great with salmon or can be served alongside tortilla chips. With the refreshing summer months approaching us quickly, this will be a great dish to have in your back pocket!

So what kind of nutrients are inside this salad?

  • Avocados (not pictured)
    • contain vitamin K, folate, vitamin C, potassium and are packed with 2 g of protein, 15 g of health fats (monounsaturated fatty acids similar to that found in olive oil), and 7 grams of fiber
    • they have more potassium than bananas!
  • Tomatoes
    • contain 95% water
    • lots of antioxidants especially lycopene which is mostly found in the tomato peel; lycopene has been linked to lowering cholesterol
    • contain vitamin K, folate, vitamin C, potassium
  • Black Beans: great source of fiber, protein and folate
  • Onions
    • contain vitamin C, folate, and potassium
    • colored onions have more antioxidants than white onions and it is the antioxidants that give red onions their color
    • the main fiber, fructans, can be used by good bacteria in the gut

Sources: healthline.com 

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Southwestern Black Bean Salad

  • Servings: 6
  • Print

Ingredients

  • one 15.5 ounce can black beans, rinsed and drained
  • one 15 ounce can corn (or frozen, thawed corn)
  • 1 medium tomato, chopped
  • 1/4 cup red onion, chopped
  • 1 scallion, chopped
  • 1 lime, juiced
  • 2 tablespoons olive oil
  • 1/4 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1/2 teaspoon chili powder
  • 2 medium avocados, chopped
  • Optional Additions: 2 tbsp cilantro (chopped), 1 bell pepper (chopped), diced jalapeno, quinoa (1/2 cup cooked), garbanzo beans

Directions

  1. Combine black beans, corn, tomato, red onion, and scallion in a large bowl.
  2. Mix together the lime juice, olive oil, salt, pepper, and chili powder and stir into the salad.
  3. Allow to marinate in the refrigerator for 30 minutes. Lightly mix in the chopped avocado before serving.

Tips:

-Add salt/pepper and chili powder to taste. After you sprinkle a bit, mix the salad and then taste it to see if you need more or not

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