Black Bean, Corn and Tomato Salad

Preparation:  5 min. Cooking: 5 min. Total: 10 min.
Recipe photo
  • 4 Tbsp fresh lemon juice
  • 3 Tbsp olive oil
  • 2 Cup corn kernels , thawed if frozen
  • 2 cans (15 oz) black beans , rinsed and drained
  • 4 plum tomatoes , seeded and chopped
  • 2 scallions , minced
  • 4 Tbsp parsley , minced
  • 7/8 pinch cayenne
  • 8 lettuce leaves
Combine lemon juice, oil and salt to taste in a jar with a tight fitting lid. shake vigorously. Place corn in a steamer basket over boiling water. Cover pan and steam 3-4 minutes, or until just cooked. Drain and combine with remaining ingredients, except lettuce. Season with salt and pepper to taste. Set aside 15 minutes, stirring occasionally. Serve salad over lettuce leaves.
Calories
390 Cal
Fat
12 g
Carbs
61 g
Protein
17 g
Fiber
18 g
Sugar
5.1 g
Cholesterol
0 mg
Sodium
820 mg


Nutrients

Fiber     18 g
Fat     12 g
Sugar     5.1 g
Carbs     61 g
Protein     17 g
Calories     390 Cal

Fats

Fat, Poly     1.9 g
Fat, Mono     7.8 g
Fat, Sat     1.7 g
Fat, Trans     0 g
Fat, Percent     27 %

Vitamins

Vitamin, K     92 mcg     77 %
Vitamin, A     1200 IU     41 %
Vitamin, B12     0 mcg     0 %
Niacin     3.1 mg     20 %
Riboflavin     0.3 mg     26 %
Vitamin, C     33 mg     36 %
Vitamin, D     0 IU     0 %
Vitamin, B6     0.2 mg     15 %
Vitamin, E     2 mg     13 %
Panto, Acid     1.2 mg     24 %
Choline     31 mg     5.6 %
Thiamin     0.5 mg     43 %

Minerals

Calcium     98 mcg     9.8 %
Phosphorus     320 mg     45 %
Magnesium     110 mg     26 %
Copper     0.5 mcg     56 %
Fluoride     1.4 mcg     36 %
Zinc     1.9 mg     17 %
Cholesterol     0 mg     0.6 %
Sodium     820 mg     55 %
Selenium     3 mcg     5.5 %
Manganese     0.7 mg     11 %
Potassium     1100 mg     23 %
Iron     5 mg     63 %