Southwestern salad with black beans
Discover a fresh and vibrant Southwestern Salad featuring black beans, sweet corn, cherry tomatoes, and crisp lettuce, topped with aromatic garlic and coriander leaves. Perfect for a light and healthy meal that's bursting with flavor!
- 28 May 2024
- Cook time 0 min
- Prep time 10 min
- 1 Servings
- 6 Ingredients
The Southwestern salad with black beans is a delightful and nutritious dish packed with vibrant flavors and healthy ingredients. This salad brings together the crunchiness of fresh lettuce, the sweetness of corn, the tanginess of cherry tomatoes, and the rich, hearty taste of black beans. It's a perfect option for a quick lunch, a light dinner, or a meal prep idea. Follow these simple steps to create a delicious and refreshing salad that will satisfy your taste buds and nourish your body.
Ingredients:
Instructions:
- Wash and dry the lettuce, then roughly chop it into bite-sized pieces.
- Drain and rinse the sweet corn if using canned, or use fresh corn.
- Mince the garlic clove finely.
- Finely chop the coriander leaves.
- Halve the cherry tomatoes.
- Drain and rinse the black beans if using canned.
- In a large salad bowl, add the chopped lettuce first.
- Follow with the sweet corn and black beans, evenly distributing them over the lettuce.
- Add the halved cherry tomatoes on top.
- Sprinkle the minced garlic and chopped coriander leaves over the salad.
- Gently toss the salad until all ingredients are well combined and evenly distributed.
- Serve the Southwestern Salad immediately to enjoy its fresh flavors.
- Optionally, you can add a dressing of your choice, such as a lime vinaigrette or a creamy avocado dressing, to complement the salad.
Tips:
- To enhance the flavor of the salad, consider roasting the corn slightly until it's golden brown.
- For added protein, you can include grilled chicken or tofu.
- A splash of lime juice and a pinch of salt can bring out the natural flavors of the ingredients.
- Chop the garlic clove finely to ensure it's evenly distributed throughout the salad.
- If you prefer a bit of heat, add some diced jalapenos or a sprinkle of red pepper flakes.
Creating a Southwestern salad with black beans is simple, quick, and highly rewarding. With a handful of fresh ingredients and a few easy steps, you can enjoy a flavorful and nutritious dish that is perfect for any occasion. Experiment with the flavors, make it your own, and enjoy every bite of this delightful salad.
| Nutrition Facts | |
|---|---|
| Serving Size | 370 grams |
| Energy | |
| Calories 200kcal | 8% |
| Protein | |
| Protein 12g | 8% |
| Carbohydrates | |
| Carbohydrates 40g | 11% |
| Fiber 13g | 33% |
| Sugar 7g | 7% |
| Fat | |
| Fat 1.67g | 2% |
| Saturated 0.34g | 1% |
| Cholesterol 0.00mg | - |
| Vitamins | |
| Vitamin A 350ug | 39% |
| Choline 60mg | 11% |
| Vitamin B1 0.31mg | 26% |
| Vitamin B2 0.32mg | 24% |
| Vitamin B3 2.42mg | 15% |
| Vitamin B6 0.28mg | 16% |
| Vitamin B9 160ug | 39% |
| Vitamin B12 0.00ug | 0% |
| Vitamin C 24mg | 26% |
| Vitamin E 1.49mg | 10% |
| Vitamin K 120ug | 98% |
| Minerals | |
| Calcium, Ca 90mg | 7% |
| Copper, Cu 0.36mg | 0% |
| Iron, Fe 3.68mg | 33% |
| Magnesium, Mg 80mg | 18% |
| Phosphorus, P 230mg | 18% |
| Potassium, K 870mg | 25% |
| Selenium, Se 2.99ug | 5% |
| Sodium, Na 380mg | 25% |
| Zinc, Zn 1.28mg | 12% |
| Water | |
| Water 320g | - |
| * Percent Daily Values are based on a 2500 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
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