Bean & Corn Salad
Nutritional Info
- Servings Per Recipe: 11
- Amount Per Serving
- Calories: 170.7
- Total Fat: 4.9 g
- Cholesterol: 0.0 mg
- Sodium: 342.1 mg
- Total Carbs: 25.0 g
- Dietary Fiber: 6.7 g
- Protein: 6.7 g
View full nutritional breakdown of Bean & Corn Salad calories by ingredient
Introduction
This is a yummy salad that my mom found, and I like it for breakfast or lunch as well as a side for dinner. This is a yummy salad that my mom found, and I like it for breakfast or lunch as well as a side for dinner.Number of Servings: 11
Ingredients
-
2 cans (15 oz) black beans, drained and rinsed
2 cans (11 oz) Mexican corn, drained
1 green bell pepper, seeded, chopped
1 small red onion, chopped
1 (8 oz) bottle Garlic Vinaigrette salad dressing
Directions
In covered container, combine black beans, Mexican Corn (in my case, I could only find the Chipotle Corn, but other brands do make a "Mexican Corn" that generally already has some red peppers chopped into it.), chopped up green pepper (amounts will vary, of course - if you have a ginormous green pepper and you love green peppers, you may very well have more than one cup of green pepper, right?), and chopped up red onion. Cover with dressing - 8 oz was suggested, but you can add more or less, according to personal tastes (don't forget to factor in the additional calories if you add more.). Cover and refrigerate until ready to serve. It lasts two or three days or maybe a bit more (depending on how many people you serve the first time - but for one person it can last a few days! I personally like it two or three times a day.). My recipe says "Serves 6-8 people" but that was too vague for SparkPeople's Recipe thing and so I arbitrarily picked an average 1/2 cup serving for a total of 11 servings. But cans of food are being downsized so most brands their "pound" is actually 15 oz. If you soak and cook your own beans, well you likely will end up with a full two pounds of beans.
In any case, this is all approximate and will pretty much taste yummy how many or how few of each ingredient you use (I tend to use less dressing, but you need some in there to help it last longer. The oils in the dressing do help preserve some of the nutritional values of the raw veggies and the canned beans.).
I actually "doctored up" my salad one day with some chopped tomato, avocado, and a small can of chicken (one of those that is about a single portion of chicken), and it was yummy. Then I discovered a SparkPeople recipe called "Cowboy Cavier" that sounds fairly close to what I made - got a few differences but the beans and avocado and corn were the same. Different dressing.
So anyway this isn't rocket science. If you don't like red onions or only have white or yellow onions, well then substitute.
Serving Size: 11 servings of 0.5 cup per servings
In any case, this is all approximate and will pretty much taste yummy how many or how few of each ingredient you use (I tend to use less dressing, but you need some in there to help it last longer. The oils in the dressing do help preserve some of the nutritional values of the raw veggies and the canned beans.).
I actually "doctored up" my salad one day with some chopped tomato, avocado, and a small can of chicken (one of those that is about a single portion of chicken), and it was yummy. Then I discovered a SparkPeople recipe called "Cowboy Cavier" that sounds fairly close to what I made - got a few differences but the beans and avocado and corn were the same. Different dressing.
So anyway this isn't rocket science. If you don't like red onions or only have white or yellow onions, well then substitute.
Serving Size: 11 servings of 0.5 cup per servings
