Southwest Bean & Corn Salad

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Nutritional Info
  • Servings Per Recipe: 14
  • Amount Per Serving
  • Calories: 140.2
  • Total Fat: 4.0 g
  • Cholesterol: 2.8 mg
  • Sodium: 196.4 mg
  • Total Carbs: 21.5 g
  • Dietary Fiber: 5.0 g
  • Protein: 6.6 g

View full nutritional breakdown of Southwest Bean & Corn Salad calories by ingredient
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Delicious, low-sodium, protein filled salad Delicious, low-sodium, protein filled salad
Number of Servings: 14


    1 can Meijer Organics Pinto Beans (15 oz)
    1 can Kuner's No Salt Added Garbanzo Beans (15 oz)
    1 can Kuner's No Salt Added Black Beans
    1 can La Preferida Green Chiles, diced (4 oz)
    1.5 cups frozen corn kernels (no sodium)
    1 cup finely diced bell peppers (green, red, yellow)
    5-6 medium scallions, sliced finely, incl green parts
    1 TBSP fresh cilantro, finely chopped
    1/4 cup finely shredded parmesan cheese
    2 TBSP Extra Virgin Olive Oil
    2 tsp white vinegar
    1/2 tsp salt
    1/2 tsp ground cumin
    1 tsp chili powder
    1/4 tsp ground black pepper


Use different colors of peppers to add color to the salad.

Use fresh cilantro (I get it at Farmer's Market in Clinton Twp). Wash the cilantro, removing large stems; chop in food processor. Put leftover chopped cilantro in a zip lock bag in a small shallow bowl; freeze; remove bowl, put back in freezer. To use in future, break or cut off amount you need from the frozen block.


Drain and rinse the 3 cans of beans (to reduce sodium); place in bowl. Add remaining ingredients; adjust seasonings to taste. (esp. salt)

Chill or serve at room temperature.

Serving Size: Makes 14 - 1/2 cup servings

Number of Servings: 14

Recipe submitted by SparkPeople user REARDONBA.

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