Tomato and black bean salad
Prep Time:
20 minutes
Cook Time:
none
Serving Size:
2 cups (500 mL)
Lunch
Looking for a hearty, satisfying main dish salad, look no further. The leafy greens, black beans and fresh veggies not only provide fibre and protein but taste delicious too!
Ingredients
- 4 cups (1 L) mixed salad greens
- 2 cans (19 oz/540 mL) no-salt added black beans, drained and rinsed (about 3 cups)
- ¼ cup (60 mL) shredded Cheddar cheese
- ¼ cup (60 mL) cooked corn kernels
- ½ cup (125 mL) chopped tomato
- ¼ cup (60 mL) each chopped red onion and cucumber
- 2 tbsp (30 mL) finely chopped fresh cilantro or parsley
- ¼ cup (60 mL) balsamic or light vinaigrette dressing
- Salsa (optional)
Instructions
- Divide greens equally among 4 salad plates.
- Mix beans, cheese, corn, tomato, onion, cucumber, coriander and vinaigrette and divide equally overtop each salad.
- Add salsa, if using. [Note: salsa is not included in the nutritional information]
Notes
This salad recipe has been adapted from "Choice Menus" (HarperCollins Canada) by Marjorie Hollands and Margaret Howard in cooperation with the Canadian Diabetes Association.
| Amount | % Daily Value | ||
|---|---|---|---|
| Calories 220 | |||
| Fat 7 g | 9 % | ||
| Saturated Fat 2 g + Trans Fat 0 g | 10 % | ||
| Cholesterol 5 mg | |||
| Sodium 530 mg | 23 % | ||
| Carbohydrate 34 g | |||
| Fibre 10 g | 36 % | ||
| Sugars 5 g | 5 % | ||
| Protein 11 g | |||
