SaladsFebruary 18, 2014
Calories
4142
Sodium
267mg
11% DV
Fat
222g
341% DV
Protein
14g
29% DV
Carbs
64g
21% DV
Fiber
11g
46% DV
black bean and mango salad
164
here's a healthy refreshing salad!
2 ears fresh corn or 1 cup frozen corn, thawed
1 (15-ounce) can black beans drained and rinsed
1 red bell pepper and one green bell pepper cored, seeded, and cut into 1/2-inch pieces
1 mango, peeled, seeded, and cut into 1/2-inch pieces
1 (15-ounce) can black beans drained and rinsed
1 red bell pepper and one green bell pepper cored, seeded, and cut into 1/2-inch pieces
1 mango, peeled, seeded, and cut into 1/2-inch pieces
Vinaigrette:
2 limes, zested and juiced
2 tablespoons balsamic vinegar
1/2 cup chopped fresh basil leaves
1 teaspoon ground cumin
1/3 cup extra virgin olive oil
Kosher salt and freshly ground black pepper
For the salad: In a medium bowl, mix together corn, black beans, bell pepper, and mango.
For the : vinaigrette:in a small bowl, combine the lime zest, lime juice, balsamic vinegar, basil, and cumin. Slowly add the oil, whisking constantly until the mixture thickens. Season with salt and pepper, to taste.
Pour the vinaigrette over the salad and toss well. chill for an hour before serving and enjoy!
"Women who consume legumes such as black, red or kidney beans also report lower rates of breast cancer. Beans are an excellent source of energy that is high in protein and dietary fiber. The fact that it also lowers rates of breast cancer is icing on the cake."
Nutritions
Calories
4142
Sodium
267mg
11% DV
Fat
222g
341% DV
Protein
14g
29% DV
Carbs
64g
21% DV
Fiber
11g
46% DV
PER SERVING *
% DAILY VALUE*
Fat
Saturated Fat57g286%
Polysaturated Fat44g277%
Monosaturated Fat120g754%
Cholesterol28mg9%
Sodium267mg11%
Potassium535mg15%
Protein14g29%
% DAILY VALUE*
Total Carbohydrate
Fiber11g46%
Sugar14g29%
Vitamin A77IU1%
Vitamin B64mg248%
Vitamin C5mg9%
Calcium212mg21%
Iron6mg34%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.