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Tomato and black bean salad

Tomato and Black Bean Salad

A very tasty and satisfying luncheon salad

Prep Time:
20 minutes
Cook Time:
3 minutes
Calories:
209
Serving Size:
4

Ingredients

  • 4 cups (1 L) mixed salad greens
  • 1 can (19 oz/540 mL) black beans, drained and rinsed (or ⅔ cup/150 mL dried beans)
  • 1½ cups (325 mL) shredded light Cheddar cheese
  • 1 cup (250 mL) cooked corn kernels
  • 1 cup (250 mL) chopped tomato ¼ cup (50 mL) each chopped red onion and cucumber
  • 2 tbsp (25 mL) finely chopped fresh coriander or parsley ¼ cup (50 mL) balsamic or light vinaigrette
  • Salsa (optional)

Instructions

  1. Divide greens equally among 4 salad plates.
  2. In microwave-safe casserole, heat beans on high (100%) for 2 minutes or until hot.
  3. Divide warm beans, cheese, corn, tomato, onion, cucumber, coriander and vinaigrette equally overtop each salad.
  4. Add salsa, if using.

Notes

This salad recipe has been adapted from "Choice Menus" (HarperCollins Canada) by Marjorie Hollands and Margaret Howard in cooperation with the Canadian Diabetes Association.

It makes enough to serve four or divides easily when serving two.

Nutritional InformationPer serving
Amount % Daily Value
Calories 209
Fat 7 g 10.8 %
Saturated
+ Trans 3 g
15 %
Cholesterol 0 mg
Sodium 334 mg 13.9 %
Carbohydrate 24 g 8 %
Fibre 10 g 40 %
Sugars 0 g
Protein 14 g

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