Directions:
- The key to this recipe is to open both ends of a 14-oz condensed milk can with a can opener to use as the mold for the stacked salad. (It must be a milk can as they are not ribbed like vegetable cans, and it can be reused over and over).
- To make the herb salad, chop and combine first 3 ingredients, set aside. Then Whisk together lemon juice, oil, and mustard. Combine 1/2 of the herb mixture with the freshly whisked dressing.
- Now, heat oil over medium heat and sauté bell pepper, celery, and onion for about 2 minutes and set aside to cool. while vegetables are cooling, combine beans, hearts of palm and 1/2 of the herb dressing together in a medium bowl with a pinch of salt and pepper. Now add cooled off vegetables with bean mixture and set aside.
- Coarsely mash avocados in a bowl and stir in the frozen corn kernels and the remaining herb dressing.
- Now assemble the salad by placing the milk can in the center of a small plate. Spoon 1/4 amount of the avocado mixture into the bottom and lightly pack. Then spoon 1/4 of the bean mixture on top the lightly packed avocado mixture. Finally, top with some of the remaining freshly chopped herbs. Lift off milk can mold and repeat for remaining stacks.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 527.54 Kcal (2209 kJ) | ||
| Calories from fat | 251.21 Kcal | ||
| % Daily Value* | |||
| Total Fat | 27.91g | 43% | |
|---|---|---|---|
| Cholesterol | 10.65mg | 4% | |
| Sodium | 257.94mg | 11% | |
| Potassium | 1945.47mg | 41% | |
| Total Carbs | 58.6g | 20% | |
| Sugars | 10.8g | 43% | |
| Dietary Fiber | 16.74g | 67% | |
| Protein | 16.87g | 34% | |
| Vitamin C | 51.1mg | 85% | |
| Vitamin A | 0.3mg | 10% | |
| Iron | 11mg | 61% | |
| Calcium | 136.9mg | 14% | |
| Amount Per 100 g | |||
| Calories | 191.85 Kcal (803 kJ) | ||
| Calories from fat | 91.36 Kcal | ||
| % Daily Value* | |||
| Total Fat | 10.15g | 43% | |
|---|---|---|---|
| Cholesterol | 3.87mg | 4% | |
| Sodium | 93.8mg | 11% | |
| Potassium | 707.5mg | 41% | |
| Total Carbs | 21.31g | 20% | |
| Sugars | 3.93g | 43% | |
| Dietary Fiber | 6.09g | 67% | |
| Protein | 6.14g | 34% | |
| Vitamin C | 18.6mg | 85% | |
| Vitamin A | 0.1mg | 10% | |
| Iron | 4mg | 61% | |
| Calcium | 49.8mg | 14% | |
* 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.
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