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Spinach Black Bean Salad

Spinach Black Bean Salad in a bowl
Makes: 3 servings

This tasty salad is packed with protein and fiber. Add your favorite salad toppings to make it a fast favorite.

Ingredients

  • 2 tablespoons vinegar
  • 1 tablespoon vegetable oil (or cooking oil of choice)
  • 1 tablespoon dijon mustard
  • 1 teaspoon garlic powder
  • 1/2 teaspoon dried oregano
  • 1/2 teaspoon dried basil
  • ground nutmeg (1/8 teaspoon, optional)
  • 2 cups fresh spinach
  • 1 1/2 cups canned low-sodium black beans, drained and rinsed
  • 2 medium tomatoes, chopped
  • 1 small red onion, chopped

Directions

  1. Wash hands with soap and water.
  2. In a large bowl, combine vinegar, oil, mustard, garlic, oregano, basil, and nutmeg.
  3. Wash, drain, and chop spinach.
  4. Add spinach, black beans, tomatoes, and onions to vinegar and oil. Toss well and serve.

Notes

  • Top your salad with other vegetables, such as mushrooms, peppers, cucumbers, zucchini, yellow squash, or red onions.
  • Add cooked chicken, egg, or tuna for more protein.
  • Add cubes of cheddar, Swiss, or smoked Gouda cheese.
  • Fruit makes a great addition! Try dried cranberries, cherries, raisins, or apricots or fresh berries in season.

Learn more about:

Source:

Farm Fresh Summertime Recipes
Connecticut Food Policy Council

Nutrition Information

Serving Size: 1 cup
Nutrients Amount
Total Calories 201
Total Fat 6 g
Saturated Fat 1 g
Cholesterol 0 mg
Sodium 244 mg
Carbohydrates 29 g
Dietary Fiber 11 g
Total Sugars 6 g
Added Sugars included 0 g
Protein 9 g
Vitamin D 0 mcg
Calcium 85 mg
Iron 3 mg
Potassium 776 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 201
Total Fat 6 g
Saturated Fat 1 g
Monounsaturated Fat 2 g
Polyunsaturated Fat 2 g
Linoleic Acid 2 g
α-Linolenic Acid 0.3 g
Omega 3 - EPA 0 g
Omega 3 - DHA 0 g
Cholesterol 0 mg
Carbohydrates 29 g
Dietary Fiber 11 g
Total Sugars 6 g
Added Sugars included 0 g
Protein 9 g
Minerals
Calcium 85 mg
Potassium 776 mg
Sodium 244 mg
Copper 0 mg
Iron 3 mg
Magnesium 76 mg
Phosphorus 183 mg
Selenium 4 mg
Zinc 1 mg
Vitamins
Vitamin A 74 mcg
Vitamin B6 0.3 mg
Vitamin B12 0.0 mcg
Vitamin C 25 mg
Vitamin D 0 mcg
Vitamin E 2 mg
Vitamin K 101 mcg
Folate 115 mcg
Thiamin 0.3 mg
Riboflavin 0.2 mg
Niacin 1 mg
Choline 42 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

Vegetables 1 3/4 cups
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