Black Bean Salad with Lime Dressing

An energizing salad, side or main dish. Adapted from www.StrongWomen.com.

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The Quick Take & Nutrition Info

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The Quick Take:

Calories 250
Fat 9g
Saturated Fat 1 1/2g
Sodium 160mg

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Nutrition Information:

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving

Calories: 250
Calories from Fat: 80),

% Daily Value

Total Fat: 9g; 9%
(Saturated Fat 1 1/2g, 1 1/2% Trans Fat 0g 0% ),
Cholesterol: 0mg; 0%;
Sodium: 160mg; 160%;
Total Carbohydrate: 33g; 33%
(Dietary Fiber 10g 10% Sugars 5g 5% ),
Protein: 10g; 10%

% Daily Value*:

Vitamin A: 6%;
Vitamin C: 45%;
Calcium: 8%;
Iron: 15%;

Exchanges:

2 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 0 Vegetable; 1/2 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 1 1/2 Fat;

Carbohydrate Choices:

*Percent Daily Values are based on a 2,000 calorie diet.

Prep Time 20 min
Total Time 1 hr 20 min
Servings 4

Ingredients

Salad

1: can (15 oz) Progresso® black beans

1/2: cup diced red onions

1/2: cup diced green or red bell pepper

1/2: jalapeño pepper, cored, seeded and minced (if desired)

1/2: cup quartered grape or cherry tomatoes

1: avocado, diced

2: tablespoons chopped fresh cilantro (if desired)

Dressing

1/4: cup fresh lime juice

1: teaspoon sherry vinegar

1/2: tablespoon extra-virgin olive oil

1/2: teaspoon ground cumin

: Salt and freshly ground pepper to taste*

Directions

1 Drain the beans, rinse them very briefly under cold water, and drain again. Transfer them to a bowl, add onion, bell pepper, jalapeno pepper (if using), tomato, avocado, and cilantro, and toss lightly.
2 Combine all the dressing ingredients in a small bowl and whisk until well mixed. Add the dressing to the bean mixture and stir gently.
3 Cover the salad and allow the flavors to blend for 1 to 2 hours in the refrigerator. Bring the salad back to room temperature before serving.

Did You Know?

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Expert Tips

* Nutrition was calculated using 1/4 teaspoon salt and 1/2 teaspoon pepper.

Beans are a rich source of soluble fiber and protein.

Adapted from Strong Women Eat Well (2001) by Miriam Nelson and Judith Knipe, and from www.StrongWomen.com

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We calculated the nutrition of this recipe at the time it was created on 05/01/2009. NOTE: We do not include optional ingredients in our calculations.