Caribbean Bean Salad
A refreshing and delicious salad that includes tomatoes, oranges, beans, onions, and lettuce.
- Yield
- 4 servings
- Serving size
- 1 cup prepared bean salad, 1/4 of recipe
- Rating
- 3.40 of 5 (109 ratings)
Food groups
- Fruit: 1/4 cups
- Vegetables: 1 cups
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
- Wash hands with soap and water.
- Toss all ingredients together in large salad bowl.
- Serve immediately or refrigerate up to one hour.
Nutrition per serving
| Nutrient | Amount |
|---|---|
| Total Calories | 124.21 |
| Total Fat | 3.9 g |
| Saturated Fat | 0.63 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 | 6.18 g |
| Total Sugars | 5.33 g |
| Added Sugars included | 0 g |
| Protein | 4.83 g |
| Calcium | 63 mg |
| Potassium | 421 mg |
| Sodium | 96.24 mg |
| Copper | 0 mg |
| Iron | 2 mg |
| Magnesium | 35 mg |
| Phosphorus | 94 mg |
| Selenium | 1 mg |
| Zinc | 1 mg |
| Vitamin A | 144 mcg |
| Vitamin B6 | 0.1 mg |
| Vitamin B12 | 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 |
Recipes you may also like
- Mango Cucumber Soup
- Three Sisters Soup
- 3-Can Chili
- Squash Soup
- Confetti Bean Salsa
- Quick Black Bean Salad
- Chickpea Dip
- Easy Baked Acorn Squash
Source
Recipe by: Cooking Demo II — Food and Health Communications, Inc.
Published by: the U.S. Department of Agriculture (Center for Nutrition Policy and Promotion / SNAP-Ed) on MyPlate Kitchen at https://www.myplate.gov/recipes/caribbean-bean-salad. Federal works are public domain in the United States.
This edition: preserved and enhanced by MyPlate.food — cleaned and completed data, structured nutrition and food-group amounts, images remastered from the USDA originals, and translations into Spanish, French, Korean, and German. The original USDA recipe is public domain; this enhanced edition is free to cite and reuse with credit to MyPlate.food. Custom licensing: myplate.food/partners.