Quick Black Bean Salad
This simple corn and bean salad can be made in minutes. Enjoy it on top of eggs, on whole grain tortilla, or on pita chips.
- 6 Servings
- Less than $3.00
Quick Black Bean Salad
This simple corn and bean salad can be made in minutes. Enjoy it on top of eggs, on whole grain tortilla, or on pita chips.
- 6 Servings
- Less than $3.00
Ingredients
- 1 can black beans, low-sodium
- 1 1/2 10-ounce packages frozen corn
- 1/2 cup salsa
Steps
1
Wash hands with soap and water.
2
Leave frozen corn in the fridge overnight to defrost. If you forget to do this ahead of time, defrost it in the microwave.
3
Drain and rinse the black beans.
4
Combine all ingredients together and serve as a side dish.
Ingredients
Serving Size: 1/6 of recipe
| Nutrients | Amount |
|---|---|
| Total Calories | 125 |
| Total Fat | 1 g |
| Saturated Fat | 0 g |
| Monounsaturated Fat | 0 g |
| Polyunsaturated Fat | 0 g |
| Linoleic Acid | 0 g |
| α-Linolenic Acid | 0.1 g |
| Omega 3 - EPA | 0 mg |
| Omega 3 - DHA | 0 mg |
| Cholesterol | 0 mg |
| Carbohydrates | 26 g |
| Dietary Fiber | 7 g |
| Total Sugars | 3 g |
| Added Sugars included | 0 g |
| Protein | 6 g |
| Minerals | |
| Calcium | 30 mg |
| Potassium | 415 mg |
| Sodium | 190 mg |
| Copper | 183 mcg |
| Iron | 2 mg |
| Magnesium | 47 mg |
| Phosphorus | 137 mg |
| Selenium | 1 mcg |
| Zinc | 1 mg |
| Vitamins | |
| Vitamin A | 12 mcg RAE |
| Vitamin B6 | 0.1 mg |
| Vitamin B12 | 0 mg |
| Vitamin C | 7 mg |
| Vitamin D | 0 mcg |
| Vitamin E | 1 mg |
| Vitamin K | 3 mcg |
| Folate | 71 mcg DFE |
| Thiamin | 0.1 mg |
| Riboflavin | 0.1 mg |
| Niacin | 1 mg |
| Choline | 33 mg |
Source:
- MyPlate
- U.S. Department of Agriculture