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Black Bean Salad {my Way}

 
One serving costs about $3.96 One serving costs about $3.96

$3.96 per serving

1 people like this recipe

1 likes

This recipe is ready in 45 minutes

Ready in 45 minutes

4 gluten-free,dairy-free,gluten free,dairy free salad
spoonacular Score:77%

Spoonacular Score: 77%

 

Black Bean Salad {my Way} might be just the side dish you are searching for. For $3.9 per serving, this recipe covers 41% of your daily requirements of vitamins and minerals. This recipe makes 4 servings with 1350 calories, 35g of protein, and 50g of fat each. A mixture of pickled jalapeño pepper, beans, onion, and a handful of other ingredients are all it takes to make this recipe so delicious. It is a good option if you're following a gluten free and dairy free diet. Only a few people made this recipe, and 1 would say it hit the spot. From preparation to the plate, this recipe takes about 45 minutes. All things considered, we decided this recipe deserves a spoonacular score of 87%. This score is tremendous. Try Southwestern Bean Salad With Black Beans, Black-eyed Peas, Pepp, Edamame, Black Bean & Black-eyed Pea Salad With Cumin Vinaigrette, and Green Bean, Roasted Corn and Black Bean Salad for similar recipes.

Ingredients

Servings:
1 medium
1 medium avocado
avocado
3 cans
3 cans canned black beans
canned black beans
1 cup
1 cup fresh cup cake
fresh cup cake
1.5 cups
1.5 cups corn
corn
0.25 cups
0.25 cups extra virgin olive oil
extra virgin olive oil
0.5
0.5  jalapeno pepper
jalapeno pepper
1 Tbsp
1 Tbsp fresh lime juice
fresh lime juice
0.5 cups
0.5 cups white red onion
white red onion
4
4  fresh roma tomatoes
fresh roma tomatoes
some
some salt and pepper
salt and pepper
1 medium avocado
1 medium
avocado
3 cans canned black beans
3 cans
canned black beans
1 cup fresh cup cake
1 cup
fresh cup cake
1.5 cups corn
1.5 cups
corn
0.25 cups extra virgin olive oil
0.25 cups
extra virgin olive oil
0.5  jalapeno pepper
0.5
jalapeno pepper
1 Tbsp fresh lime juice
1 Tbsp
fresh lime juice
0.5 cups white red onion
0.5 cups
white red onion
4  fresh roma tomatoes
4
fresh roma tomatoes
some salt and pepper
some
salt and pepper

Equipment

bowl
bowl
bowl
bowl


Instructions

  1. In a large bowl, combine all the ingredients. Add salt and pepper to taste. Chill a bit before serving.

Read the detailed instructions on Foodista.com – The Cooking Encyclopedia Everyone Can Edit

Price Breakdown

Cost per Serving: $4.01
Ingredient
1 medium avocado
3 cans canned black beans
1 cup fresh cup cake
1.5 cups corn
¼ cups extra virgin olive oil
½ jalapeno pepper
1 tablespoon fresh lime juice
½ cups white red onion
4 fresh roma tomatoes
Price
$1.50
$2.28
$9.50
$0.74
$0.64
$0.03
$0.13
$0.27
$0.93
$16.02

Tips

Health Tips

  • Lycopene, the chemical in tomatoes that makes them red (and healthy), is fat soluble. This means eating tomatoes with a fat — say, avocado or olive oil?improves the body's ability to absorb the lycopene. Don't hesitate to include some healthy fats in this dish to get the most health benefits from the tomatoes!

Price Tips

  • Avocados are one of the "clean fifteen", so you don't have to buy them organic if you don't want to spend the extra dough.

Cooking Tips

  • Extra-virgin olive oil is the least refined type of olive oil and therefore contains more of the beneficial compounds that get lost during processing. However, its minimal processing could also mean it has a lower smoke point than other olive oils. Once an oil starts to smoke, it begins to break down, producing a bad flavor and potentially harmful compounds. Unfortunately, the smoke point of an oil depends on so many factors that it is hard to say what the smoke point of an oil really is. For extra-virgin olive oil, it could be anywhere between 200-400 degrees Fahrenheit. Most people recommend using extra-virgin olive oil to add flavor to a finished dish or in cold dishes to be on the safe side. More refined olive oils, canola oil, coconut oil, and clarified butter/ghee are better options for high temperature cooking.

  • If you're buying an avocado to use for dinner tonight, make sure you choose a ripe one! Find an avocado that is soft enough to press your fingertips into. If it's too firm, it's not ripe. If it's almost smooshy, it's too ripe. The perfect avocado can be hard to find in stores, so you might have to buy your avocados in advance and ripen them at home. To speed up the ripening process, put the avocados in a paper bag with an apple or banana. It really works!

  • You should not store your onions with your potatoes because the gases they emit will make each other spoil faster. For more information about selecting and storing onions, check out this lesson about onions in the academy.

  • To keep your eyes from stinging and watering while cutting onions, trying popping the onion in the freezer for 15 minutes before you plan to start cooking. Chilling the onion slows the release of the enzyme responsible for teary eyes.

  • get more cooking tips

Green Tips

  • Tomatoes, especially cherry tomatoes, should be bought organic when possible. Moreover, buying tomatoes from your local farmers' market when they are in season is going to make your dish much, much tastier, not to mention more eco-friendly. In fact, we recommend using canned — or better yet, jarred?tomato products when tomatoes aren't in season instead of buying imported or greenhouse-grown tomatoes.

Disclaimer

Nutritional Information

Quickview
1357 Calories
34g Protein
50g Total Fat
200g Carbs
42% Health Score
Limit These
Calories
1357
68%

Fat
50g
77%

  Saturated Fat
10g
66%

Carbohydrates
200g
67%

  Sugar
84g
94%

Cholesterol
4mg
1%

Sodium
2151mg
94%

Get Enough Of These
Protein
34g
70%

Fiber
29g
119%

Folate
346µg
87%

Manganese
1mg
72%

Vitamin B1
0.98mg
65%

Phosphorus
642mg
64%

Vitamin B2
1mg
61%

Iron
10mg
57%

Potassium
1747mg
50%

Selenium
33µg
48%

Copper
0.91mg
46%

Magnesium
177mg
44%

Calcium
419mg
42%

Vitamin B3
7mg
38%

Vitamin C
30mg
37%

Vitamin K
35µg
34%

Vitamin B6
0.51mg
26%

Vitamin E
3mg
25%

Vitamin B5
2mg
22%

Zinc
3mg
22%

Vitamin A
890IU
18%

Vitamin B12
0.18µg
3%

covered percent of daily need

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