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Caribbean Bean Salad

Caribbean Bean Salad
Makes: 4 servings

A refreshing and delicious salad that includes tomatoes, oranges, beans, onions, and lettuce.

Ingredients

  • 4 cups romaine lettuce, chopped
  • 1/4 cup red onion, chopped
  • 1 cup canned black beans, low-sodium (drained and rinsed)
  • 1 orange, peeled and diced
  • 1 tomato, diced
  • 1 tablespoon olive oil (or cooking oil of choice)
  • 3 tablespoons red wine vinegar
  • 1 teaspoon oregano
  • black pepper (to taste, optional)

Directions

  1. Wash hands with soap and water.
  2. Toss all ingredients together in large salad bowl.
  3. Serve immediately or refrigerate up to one hour.

Notes

Learn more about:

Source:

Cooking Demo II
Food and Health Communications, Inc.

Nutrition Information

Serving Size: 1 cup prepared bean salad, 1/4 of recipe
Nutrients Amount
Total Calories 124
Total Fat 4 g
Saturated Fat 1 g
Cholesterol 0 mg
Sodium 96 mg
Carbohydrates 18 g
Dietary Fiber 6 g
Total Sugars 5 g
Added Sugars included 0 g
Protein 5 g
Vitamin D 0 mcg
Calcium 63 mg
Iron 2 mg
Potassium 421 mg

N/A will display when nutrient data is unavailable

Please note: nutrient values are subject to change as data is updated

Nutrients Amount
Total Calories 124
Total Fat 4 g
Saturated Fat 1 g
Monounsaturated Fat 2 g
Polyunsaturated Fat 0 g
Linoleic Acid 0 g
α-Linolenic Acid 0.1 g
Omega 3 - EPA 0 g
Omega 3 - DHA 0 g
Cholesterol 0 mg
Carbohydrates 18 g
Dietary Fiber 6 g
Total Sugars 5 g
Added Sugars included 0 g
Protein 5 g
Minerals
Calcium 63 mg
Potassium 421 mg
Sodium 96 mg
Copper 0 mg
Iron 2 mg
Magnesium 35 mg
Phosphorus 94 mg
Selenium 1 mg
Zinc 1 mg
Vitamins
Vitamin A 144 mcg
Vitamin B6 0.1 mg
Vitamin B12 0.0 mcg
Vitamin C 32 mg
Vitamin D 0 mcg
Vitamin E 2 mg
Vitamin K 52 mcg
Folate 68 mcg
Thiamin 0.2 mg
Riboflavin 0.1 mg
Niacin 1 mg
Choline 25 mg

N/A will display when nutrient data is unavailable

Please note: nutrient values are subject to change as data is updated

MyPlate Food Groups

Fruit 1/4 cups
Vegetables 1 cups

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