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Southwestern Salad with Black Beans

:  March/April 2011

Your rating: None Average: 4.2 (41 votes)

Here we top salad greens with black beans, sweet corn and grape tomatoes and bring it all together with a tangy avocado-lime dressing for a Mexican-inspired salad. Try this salad for a take-along lunch. To keep the salad greens from getting soggy, pack the greens, salad toppings and dressing in separate containers and toss them together just before eating.


Southwestern Salad with Black Beans Recipe

Makes: 1 serving

Active Time:

Total Time:

Nutrition Profile

Low calorie | High fiber | Low saturated fat | Low cholesterol | Low sodium | High potassium | High calcium | Heart healthy | Healthy weight | Gluten free | Diabetes appropriate |

View Our Nutrition Guidelines »

Ingredients

  • 1/2 ripe avocado
  • 3/4 cup packed fresh cilantro
  • 1/2 cup nonfat plain yogurt
  • 2 scallions, chopped
  • 1 clove garlic, quartered
  • 1 tablespoon lime juice
  • 1/2 teaspoon sugar
  • 1/2 teaspoon salt
  • 3 cups mixed greens
  • 1/2 cup black beans, canned (rinsed) or cooked
  • 1/2 cup corn kernels, fresh or frozen (thawed)
  • 1/2 cup grape tomatoes

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Preparation

  1. Place avocado, cilantro, yogurt, scallions, garlic, lime juice, sugar and salt in a blender; blend until smooth.
  2. Place greens in an individual salad bowl; toss with 2 tablespoons of the dressing. (Refrigerate the remaining dressing.) Top the greens with black beans, corn and tomatoes.

Tips & Notes

  • Make Ahead Tip: Cover and refrigerate leftover dressing for up to 3 days.

Nutrition

Per serving: 235 calories; 4 g fat ( 1 g sat , 2 g mono ); 0 mg cholesterol; 43 g carbohydrates; 0 g added sugars; 13 g protein; 13 g fiber; 307 mg sodium; 1325 mg potassium.

Nutrition Bonus: Vitamin A (108% daily value), Vitamin C (78% dv), Folate (77% dv), Potassium (38% dv), Iron (27% dv), Magnesium (21% dv), Calcium (18% dv).

Carbohydrate Servings: 2

Exchanges: 2 starch, 2 vegetable, 1 lean meat, 1/2 fat


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Recipe Categories

Style/Theme
Vegetarian
Kid-friendly
Quick (total 30 min. or less)
Type of Dish
Main dish, vegetarian
Salad, main dish
Ease of Preparation
Easy
Total Time
30 minutes or less
Ethnic/Regional
Southwest
Servings
1
Health & Diet Considerations
Diabetes appropriate
Low calorie
Low cholesterol
Low saturated fat
Low sodium
Heart healthy
Healthy weight
High calcium
High fiber
High potassium
Gluten free
Main Ingredient
Beans/Legumes
Vegetarian, other
Preparation/ Technique
No-cook
Meal/Course
Lunch
Dinner

Season
Spring
Summer
Fall
Winter
Publication
March/April 2011
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