Black Bean and Corn Salad Recipe With Nutrition Data and Calorie Count

Black Bean and Corn Salad

A high fiber salad that lets you get multiple veggie servings in one meal.

Yields:

20 servings

Prep Time:

10 mins

Cook Time:

mins

Meal Type:

Side Dish
Salad and Salad Dressing

Rating:

Ingredients

5 tbsps parsley flakes
3 cups black beans
1 cup chopped celery
3/4 cup chopped red onion
2 cups yellow corn
1 cup chopped red peppers
3 tbsps vegetable oil
1 tsp salt
1 tsp pepper
2 sweetener packets
1/2 cup vinegar
1 1/2 oz water
5 tsps Dijon mustard

Directions

In a bowl, combine beans, red pepper, corn, celery, onions and dry parsley.
To mix dressing: whisk together the vinegar, mustard, sweetener, salt and pepper. Whisk in oil and water.
Pour over salad and mix well.
Cover and refrigerate.

Nutrition Facts

Serving Size 1 serving

Daily Values

Calories

Amount Per Serving 187

% Daily Value*

Total Fat

Amount Per Serving 3.39g

% Daily Value 4%
- Saturated Fat
  
  Amount Per Serving 0.378g
- Trans Fat
  
  Amount Per Serving 0g
- Polyunsaturated Fat
  
  Amount Per Serving 1.188g
- Monounsaturated Fat
  
  Amount Per Serving 1.522g
Cholesterol

Amount Per Serving 0mg

% Daily Value 0%
Sodium

Amount Per Serving 144mg

% Daily Value 6%
Total Carbohydrate

Amount Per Serving 32.11g

% Daily Value 12%
- Dietary Fiber
  
  Amount Per Serving 6.1g
  
  % Daily Value 22%
- Total Sugars
  
  Amount Per Serving 1.57g
  
  Includes -g Added Sugars
Protein

Amount Per Serving 8.15g

Nutrients Declaration Requirement

Vitamin A

Amount Per Serving 2mcg

% Daily Value 0%
Vitamin C

Amount Per Serving 17mg

% Daily Value 19%
Vitamin D

Amount Per Serving -mcg

% Daily Value -%
Calcium

Amount Per Serving 4mg

% Daily Value 0%
Iron

Amount Per Serving 13mg

% Daily Value 72%
Potassium

Amount Per Serving 532mg

% Daily Value 11%

Nutrition summary:

Calories 187 KCal
Fat 3.39 g
Carbs 32.11 g
Protein 8.15 g

There are 187 calories in 1 serving of Black Bean and Corn Salad.

How long would it take to burn off 187 KCal?
Basketball	19 minutes
Cycling (10 MPH)	26 minutes
Jogging	15 minutes
Running	12 minutes
Swimming (crawl, moderate pace)	18 minutes
Walking	21 minutes
Weight Training	21 minutes
Values estimated based on person weighing 160 lbs.