Black Bean, Corn and Tomato Salad - 4 servings
Preparation: 5 min. Cooking: 5 min. Other: 15 min. Total: 25 min.
-
1/4 cup fresh lemon juice
-
3 Tbsp olive oil
-
2 cups corn kernels, thawed if frozen
-
2 cans (15 oz) black beans, rinsed and drained
-
4 plum tomatoes, seeded and chopped
-
2 scallions, minced
-
1/4 cup parsley, minced
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1/8 tsp cayenne
-
8 lettuce leaves
Combine lemon juice, oil and salt to taste in a jar with a tight fitting lid. shake vigorously. Place corn in a steamer basket over boiling water. Cover pan and steam 3-4 minutes, or until just cooked. Drain and combine with remaining ingredients, except lettuce. Season with salt and pepper to taste. Set aside 15 minutes, stirring occasionally. Serve salad over lettuce leaves.
| Calories |
Fat |
Carbs |
Protein |
Fiber |
Sugar |
Cholesterol |
Sodium |
| 390 Cal |
12 g |
61 g |
17 g |
18 g |
5.1 g |
0 mg |
820 mg |
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Nutrients
| Calories |
390 Cal |
|
| Fat |
12 g |
|
| Carbs |
61 g |
|
| Protein |
17 g |
|
| Fiber |
18 g |
|
| Sugar |
5.1 g |
|
|
Fats
| Fat |
12 g |
|
| Fat, Sat. |
1.7 g |
|
| Fat, Mono. |
7.8 g |
|
| Fat, Poly. |
1.9 g |
|
| Cholesterol |
0 mg |
|
|
Vitamins
| Choline |
31 mg |
5.6% |
| Niacin |
3.1 mg |
20% |
| Panto. Acid |
1.2 mg |
24% |
| Riboflavin |
0.34 mg |
26% |
| Thiamin |
0.52 mg |
43% |
| Vitamin A |
1200 IU |
41% |
| Vitamin B6 |
0.24 mg |
15% |
| Vitamin B12 |
0 mcg |
0% |
| Vitamin C |
33 mg |
36% |
| Vitamin D |
0 IU |
0% |
| Vitamin E |
2 mg |
13% |
| Vitamin K |
92 mcg |
77% |
|
Minerals
| Calcium |
98 mg |
9.8% |
| Copper |
0.5 mg |
56% |
| Fluoride |
1.4 mcg |
36% |
| Iron |
5 mg |
63% |
| Magnesium |
110 mg |
26% |
| Manganese |
0.74 mg |
10% |
| Phosphorus |
320 mg |
45% |
| Potassium |
1100 mg |
23% |
| Selenium |
3 mcg |
5.5% |
| Sodium |
820 mg |
55% |
| Zinc |
1.9 mg |
17% |
|
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