Black Bean Salad

By      07-Jun 2022       Reading Time: 2 Mins

Black Bean Salad

Black Bean Salad is a colorful, nutritious dish that brings together black beans, fresh vegetables, and zesty lime dressing. This salad is not only quick and easy to prepare but also packed with protein, fiber, and essential nutrients, making it a satisfying option for lunch or as a side dish.

For a Serving Size of Two:

Ingredients:

  • 200 grams canned black beans, drained and rinsed
  • 100 grams corn (canned or frozen)
  • 50 grams red bell pepper, diced
  • 50 grams red onion, finely chopped
  • 100 grams cherry tomatoes, halved
  • 30 grams fresh cilantro, chopped
  • 1 tbsp olive oil
  • 1 tbsp lime juice
  • 1/2 tsp cumin powder
  • Salt and pepper to taste

Procedure:

  1. In a large mixing bowl, combine the black beans, corn, diced red bell pepper, chopped red onion, cherry tomatoes, and cilantro.
  2. In a small bowl, whisk together the olive oil, lime juice, cumin powder, salt, and pepper.
  3. Pour the dressing over the salad and toss gently to combine.
  4. Serve immediately or let it chill in the refrigerator for 15-30 minutes to enhance the flavors.

Nutritional Benefits:

  • Black Bean Salad is rich in nutrients that offer several health benefits. Black beans are an excellent source of plant-based protein and dietary fiber, which support digestion and help maintain stable blood sugar levels. They are also high in antioxidants, which can help reduce inflammation and promote heart health.
  • The addition of fresh vegetables, such as bell peppers and tomatoes, provides essential vitamins like vitamin C, which boosts the immune system and enhances skin health. Corn adds sweetness and a good source of carbohydrates for energy.
  • The healthy fats from olive oil contribute to heart health and help with the absorption of fat-soluble vitamins.

Nutritional Information:

  • Calories: 200 kcal
  • Protein: 7 g
  • Carbohydrates: 32.3 g
  • Fat: 5.8 g
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