Tomato and black bean salad

Tomato and Black Bean Salad

A very tasty and satisfying salad

0:00 Tomato and black bean salad.

0:03 4 cups mixed salad greens.

0:06 1 can black beans.

0:09 1 ½ cups shredded light cheddar.

0:12 1 cup cooked corn kernels.

0:14 ¼ cup chopped cucumber.

0:16 ¼ cup chopped red onion.

0:20 2 tablespoons finely chopped parsley or coriander.

0:23 1 cup chopped tomato.

0:27 Salsa is optional. ¼ cup balsamic vinegar.

0:29 Divide mixed greens into four portions.

0:37 Warm beans in microwave.

0:40 Add beans, cheese, corn, tomato, cucumber, onion, parsley or coriander and balsamic vinegar.

1:00 Top off with salsa (optional) and enjoy

Prep Time:
20 minutes

Cook Time:
3 minutes

Calories:
290

Serving Size:
2 cups (500 mL)

Ingredients

4 cups (1 L) mixed salad greens
1 can (19 oz/540 mL) black beans, drained and rinsed
½ cups (125 mL) shredded light Cheddar cheese
1 cup (250 mL) cooked corn kernels
1 cup (250 mL) chopped tomato
¼ cup (60 mL) each chopped red onion and cucumber
2 tbsp (30 mL) finely chopped fresh coriander or parsley
¼ cup (60 mL) balsamic or light vinaigrette dressing
Salsa (optional)

Instructions

Divide greens equally among 4 salad plates.
In microwave-safe casserole, heat beans on high (100%) for 2 minutes or until hot.
Divide warm beans, cheese, corn, tomato, onion, cucumber, coriander and vinaigrette equally overtop each salad.
Add salsa, if using.

Notes

This salad recipe has been adapted from "Choice Menus" (HarperCollins Canada) by Marjorie Hollands and Margaret Howard in cooperation with the Canadian Diabetes Association.

It makes enough to serve four as a side or divides easily for a meal when serving two.

Nutritional Information Per 2 cups (500 mL)
Amount		% Daily Value
Calories 290
Fat 14 g		19 %
Saturated 3 g + Trans 0 g		15 %
Cholesterol 10 mg
Sodium 540 mg		23 %
Carbohydrate 32 g		11 %
Fibre 7 g		25 %
Sugars 6 g
Protein 11 g