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Black Bean Salad with Lime Dressing

An energizing salad, side or main dish. Adapted from www.StrongWomen.com.

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Black Bean Salad with Lime Dressing
  • PREP TIME

    20 Min

  • TOTAL TIME

    1 Hr 20 Min

  • SERVINGS

    4

 

Salad
1
can (15 oz) Progresso® black beans
1/2
cup diced red onions
1/2
cup diced green or red bell pepper
1/2
jalapeño pepper, cored, seeded and minced (if desired)
1/2
cup quartered grape or cherry tomatoes
1
avocado, diced
2
tablespoons chopped fresh cilantro (if desired)
Dressing
1/4
cup fresh lime juice
1
teaspoon sherry vinegar
1/2
tablespoon extra-virgin olive oil
1/2
teaspoon ground cumin
Salt and freshly ground pepper to taste*
  • 1 Drain the beans, rinse them very briefly under cold water, and drain again. Transfer them to a bowl, add onion, bell pepper, jalapeno pepper (if using), tomato, avocado, and cilantro, and toss lightly.
  • 2 Combine all the dressing ingredients in a small bowl and whisk until well mixed. Add the dressing to the bean mixture and stir gently.
  • 3 Cover the salad and allow the flavors to blend for 1 to 2 hours in the refrigerator. Bring the salad back to room temperature before serving.

Expert Tips

* Nutrition was calculated using 1/4 teaspoon salt and 1/2 teaspoon pepper.

Beans are a rich source of soluble fiber and protein.

Adapted from Strong Women Eat Well (2001) by Miriam Nelson and Judith Knipe, and from www.StrongWomen.com

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Nutrition Information:

Nutrition Information:

1 Serving (1 Serving)
  • Calories 250
    • (Calories from Fat 80),
  • Total Fat 9g
    • (Saturated Fat 1 1/2g,
    • Trans Fat 0g),
  • Cholesterol 0mg;
  • Sodium 160mg;
  • Total Carbohydrate 33g
    • (Dietary Fiber 10g,
    • Sugars 5g),
  • Protein 10g;
Percent Daily Value*:
  • Vitamin A 6 %;
  • Vitamin C 45 %;
  • Calcium 8 %;
  • Iron 15 %;
Exchanges:
  • 2 Starch;
  • 0 Fruit;
  • 0 Other Carbohydrate;
  • 0 Skim Milk;
  • 0 Low-Fat Milk;
  • 0 Milk;
  • 0 Vegetable;
  • 1/2 Very Lean Meat;
  • 0 Lean Meat;
  • 0 High-Fat Meat;
  • 1 1/2 Fat;
Carbohydrate Choices:
  • 2;
*Percent Daily Values are based on a 2,000 calorie diet.
©2009 LLuminari®, Inc. All rights reserved.

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