2Food > Healthy Black Bean Salad with Creamy Avocado Dressing

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Healthy Black Bean Salad with Creamy Avocado Dressing

What you need

1 ripe avocado
1/4 cup chopped cilantro
1 cup corn kernels, fresh or thawed if frozen
1 cup grape tomatoes, halved
2 tablespoons lime juice
2 (15-ounce) cans no-salt-added black beans, rinsed and drained
1/2 cup toasted pumpkin seeds
1 small red bell pepper, chopped
4 cups shredded romaine lettuce
Salt and pepper, to taste

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How to do it

1. Puree the avocado and lime juice until smooth (can also be mashed with a fork or hand blender).

2. Place the beans, lettuce, tomatoes, corn, pepper, pumpkin seeds, and cilantro in a large bowl, top with the avocado mixture, and toss everything together until evenly coated.Season to taste with salt and pepper.

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Nutrition

Calories
464.91cal ( 23.25% of daily need)
Fat
13.27g ( 20.42% of daily need)
Saturated Fat
2.22g ( 13.87% of daily need)
Carbohydrates
68.21g ( 22.74% of daily need)
Sugar
5.78g ( 6.42% of daily need)
Cholesterol
0mg ( 0% of daily need)
Sodium
213.19mg ( 9.27% of daily need)
Protein
24.77g ( 49.55% of daily need)
Folate
462.88µg ( 115.72% of daily need)
Vitamin A
5566.09IU ( 111.32% of daily need)
Fiber
25.23g ( 100.93% of daily need)
Manganese
1.6mg ( 79.82% of daily need)
Vitamin C
55.29mg ( 67.02% of daily need)
Vitamin K
66.97µg ( 63.78% of daily need)
Magnesium
240.13mg ( 60.03% of daily need)
Phosphorus
489.01mg ( 48.9% of daily need)
Vitamin B1
0.7mg ( 46.68% of daily need)
Potassium
1448.36mg ( 41.38% of daily need)
Copper
0.72mg ( 36.11% of daily need)
Iron
6.36mg ( 35.32% of daily need)
Zinc
3.76mg ( 25.08% of daily need)
Vitamin B6
0.48mg ( 23.93% of daily need)
Vitamin B3
3.71mg ( 18.54% of daily need)
Vitamin B5
1.76mg ( 17.58% of daily need)
Vitamin B2
0.29mg ( 17.11% of daily need)
Vitamin E
2.02mg ( 13.44% of daily need)
Calcium
91.05mg ( 9.1% of daily need)
Selenium
3.97µg ( 5.67% of daily need)

Breakdown

Proteins
20.17%
Fat
24.31%
Carbs
55.52%
* Nutrition information is estimated based on the ingredients and cooking instructions as described in each recipe and is intended to be used for informational purposes only.

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