Spinach Black Bean Salad
This tasty salad is packed with protein and fiber. Add your favorite salad toppings to make it a fast favorite.
- 3 Servings
- Less than $3.00
Spinach Black Bean Salad
This tasty salad is packed with protein and fiber. Add your favorite salad toppings to make it a fast favorite.
- 3 Servings
- Less than $3.00
Ingredients
- 2 tablespoons vinegar
- 1 tablespoon vegetable oil
- 1 tablespoon dijon mustard
- 1 teaspoon garlic powder
- 1/2 teaspoon dried oregano
- 1/2 teaspoon dried basil
- ground nutmeg
- 2 cups fresh spinach
- 1 1/2 cups canned low-sodium black beans, drained and rinsed
- 2 medium tomatoes, chopped
- 1 small red onion, chopped
Steps
Wash hands with soap and water.
In a large bowl, combine vinegar, oil, mustard, garlic, oregano, basil, and nutmeg.
Wash, drain, and chop spinach.
Add spinach, black beans, tomatoes, and onions to vinegar and oil. Toss well and serve.
Top your salad with other vegetables, such as mushrooms, peppers, cucumbers, zucchini, yellow squash, or red onions.
Add cooked chicken, egg, or tuna for more protein.
Add cubes of cheddar, Swiss, or smoked Gouda cheese.
Fruit makes a great addition! Try dried cranberries, cherries, raisins, or apricots or fresh berries in season.
Ingredients
Serving Size: 1 cup
| Nutrients | Amount |
|---|---|
| Total Calories | 165 |
| Total Fat | 5 g |
| Saturated Fat | 1 g |
| Carbohydrates | 23 g |
| Dietary Fiber | 8 g |
| Total Sugars | 4 g |
| Added Sugars included | 0 g |
| Protein | 7 g |
| Minerals | |
| Calcium | 76 mg |
| Potassium | 510 mg |
| Sodium | 277 mg |
| Copper | 131 mcg |
| Iron | 3 mg |
| Phosphorus | 3 mg |
| Vitamins | |
| Vitamin A | 128 mcg RAE |
| Vitamin C | 22 mg |
Source:
- Farm Fresh Summertime Recipes
- Connecticut Food Policy Council