Tomato and black bean salad

Looking for a hearty, satisfying main dish salad, look no further. The leafy greens, black beans and fresh veggies not only provide fibre and protein but taste delicious too!

Prep Time:
20 minutes

Cook Time:
none

Calories:
220

Serving Size:
2 cups (500 mL)

Ingredients

4 cups (1 L) mixed salad greens
2 cans (19 oz/540 mL) no-salt added black beans, drained and rinsed (about 3 cups)
¼ cup (60 mL) shredded Cheddar cheese
¼ cup (60 mL) cooked corn kernels
½ cup (125 mL) chopped tomato
¼ cup (60 mL) each chopped red onion and cucumber
2 tbsp (30 mL) finely chopped fresh cilantro or parsley
¼ cup (60 mL) balsamic or light vinaigrette dressing
Salsa (optional)

Instructions

Divide greens equally among 4 salad plates.
Mix beans, cheese, corn, tomato, onion, cucumber, coriander and vinaigrette and divide equally overtop each salad.
Add salsa, if using. [Note: salsa is not included in the nutritional information]

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.

Nutritional Information Per 2 cups (500 mL)
Amount		% Daily Value
Calories 220
Fat 7 g		9 %
Saturated Fat 2 g + Trans Fat 0 g		10 %
Cholesterol 5 mg
Sodium 530 mg		23 %
Carbohydrate 34 g
Fibre 10 g		36 %
Sugars 5 g		5 %
Protein 11 g