Caribbean Bean Salad
Olive oil, red wine vinegar, oregano, and black pepper dressing coat beans, tomatoes, and oranges on a bed of lettuce.
- 4 Servings
- Less than $3.00
Caribbean Bean Salad
Olive oil, red wine vinegar, oregano, and black pepper dressing coat beans, tomatoes, and oranges on a bed of lettuce.
- 4 Servings
- Less than $3.00
Ingredients
- 4 cups romaine lettuce, chopped
- 1/4 cup red onion, chopped
- 1 cup canned black beans, low-sodium
- 1 orange, peeled and diced
- 1 tomato, diced
- 1 tablespoon olive oil
- 3 tablespoons red wine vinegar
- 1 teaspoon oregano
- black pepper
Steps
1
Wash hands with soap and water.
2
Toss all ingredients together in large salad bowl.
3
Serve immediately or refrigerate up to one hour.
Ingredients
Serving Size: 1 cup prepared bean salad, 1/4 of recipe
| Nutrients | Amount |
|---|---|
| Total Calories | 103 |
| Total Fat | 4 g |
| Saturated Fat | 1 g |
| Monounsaturated Fat | 2 g |
| Polyunsaturated Fat | 0 g |
| Linoleic Acid | 0 g |
| α-Linolenic Acid | 0.1 g |
| Omega 3 - EPA | 0 mg |
| Omega 3 - DHA | 0 mg |
| Cholesterol | 0 mg |
| Carbohydrates | 15 g |
| Dietary Fiber | 5 g |
| Total Sugars | 5 g |
| Added Sugars included | 0 g |
| Protein | 4 g |
| Minerals | |
| Calcium | 57 mg |
| Potassium | 389 mg |
| Sodium | 69 mg |
| Copper | 166 mcg |
| Iron | 1 mg |
| Magnesium | 30 mg |
| Phosphorus | 73 mg |
| Selenium | 1 mcg |
| Zinc | 0 mg |
| Vitamins | |
| Vitamin A | 100 mcg RAE |
| Vitamin B6 | 0.1 mg |
| Vitamin B12 | 0 mg |
| Vitamin C | 27 mg |
| Vitamin D | 0 mcg |
| Vitamin E | 1 mg |
| Vitamin K | 70 mcg |
| Folate | 82 mcg DFE |
| Thiamin | 0.1 mg |
| Riboflavin | 0.1 mg |
| Niacin | 1 mg |
| Choline | 19 mg |
Source:
- Cooking Demo II
- Food and Health Communications, Inc.