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Black Bean, Corn and Red Onion Salad Recipe

Black Bean, Corn and Red Onion Salad Recipe

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Ingredients:

Serving

1 (540 ml) can black beans, rinsed
1/4 cup corn, cooked
1/4 cup red onion, sliced and finely chopped
1 small garlic clove, finely chopped
1/2 tsp oregano
1 tsp dill seed
pepper
2 tbsp low-fat ranch dressing

Directions:

Cook kernels of corn in hot water for about 3 minutes. Cool corn in refrigerator. In the meantime, rinse black beans and place in bowl, add red onion, oregano, pepper, dill seeds, and garlic. Remove corn from refrigerator and mix with black bean ingredients.
Add salad dressing and place in refrigerator for at least one-half hour. Serve on bed of lettuce or in individual bowls. You can make this recipe with your own favorite salad dressing.
Alternative: Use can of chick peas or red kidney beans.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	21.31 Kcal (89 kJ)
Calories from fat	6.55 Kcal
		% Daily Value*
Total Fat	0.73g	1%
Cholesterol	0.8mg	0%
Sodium	56.65mg	2%
Potassium	42.05mg	1%
Total Carbs	3.59g	1%
Sugars	1g	4%
Dietary Fiber	0.52g	2%
Protein	0.44g	1%
Vitamin C	1.1mg	2%
Iron	0.2mg	1%
Calcium	11.4mg	1%

Amount Per 100 g
Calories	110.54 Kcal (463 kJ)
Calories from fat	33.97 Kcal
		% Daily Value*
Total Fat	3.77g	1%
Cholesterol	4.15mg	0%
Sodium	293.84mg	2%
Potassium	218.1mg	1%
Total Carbs	18.62g	1%
Sugars	5.19g	4%
Dietary Fiber	2.7g	2%
Protein	2.26g	1%
Vitamin C	5.9mg	2%
Iron	1.1mg	1%
Calcium	59mg	1%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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