Kelly’s Black Bean Salad

May 29, 2023May 29, 20230 2
Kelly's Black Bean Salad - A Healthy and Hearty Meal Perfect for Lunch or Dinner
in Salad

Prep

10 min

Cook

20 min

Ready In

30 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

1 cup white rice
2 cups water
1 can diced tomatoes , drained
1/3 cup red wine vinegar
3 cloves garlic , minced
1 tablespoon ground cumin
4 teaspoons chili powder
1 1/2 teaspoons salt
1 teaspoon oregano
ground black pepper to taste
3/4 cup canola oil
3 cans black beans , drained and rinsed
1/2 box frozen corn , thawed

Nutrision Information

Servings Per Recipe
6
Calories
407
Sugar
3g
Fat
23g
Kelly's Black Bean Salad is a delicious and nutritious meal that is perfect for lunch or dinner. This salad combines the flavors of black beans, tomatoes, and corn with a tangy dressing made from red wine vinegar, garlic, and spices. It is a hearty and filling meal that is perfect for those who are looking for a healthy and low-fat option. This salad can be made in advance and stored in the fridge for up to three days, making it a great option for meal prep. Whether you are a vegetarian, vegan, or simply looking for a healthy and delicious meal, Kelly's Black Bean Salad is sure to satisfy.

Instructions

1.Cook the rice according to package instructions and let it cool.
2.In a large bowl, combine the diced tomatoes, red wine vinegar, minced garlic, ground cumin, chili powder, salt, oregano, black pepper, and canola oil. Whisk together until fully combined.
3.Add the drained and rinsed black beans, thawed corn, and cooled rice to the bowl. Mix all ingredients together well.
4.Serve the black bean salad chilled or at room temperature.

PROS

Kelly’s Black Bean Salad is packed with healthy ingredients that provide a variety of nutrients and flavors.
It is high in fiber, protein, and healthy fats.

This salad is perfect for vegans, vegetarians, and those who are looking for a low-fat and low-calorie meal.
It can be made in advance and stored in the fridge for up to three days.

The black beans in this salad are a good source of iron, which is important for healthy blood cells and overall health.

CONS

While this salad is generally healthy, it does contain some sodium due to the use of canned black beans.
If you are on a restricted diet, you may need to adjust the amount of salt you add to the salad.
Additionally, some people may not enjoy the strong flavors of cumin and chili powder in this recipe.

HEALTH & BENEFITS

Kelly’s Black Bean Salad is a nutritious and satisfying meal that provides a number of health benefits. The black beans in this salad are a good source of dietary fiber, which can help improve digestive health and maintain healthy blood sugar levels.
The canola oil in this recipe provides healthy fats, which are essential for brain function and overall health. The garlic and cumin used in the recipe have been shown in studies to have anti-inflammatory and antioxidant properties, which may help prevent chronic diseases such as cancer and heart disease.

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