South of the Border Salad
Make this corn, black bean, and tomato salad in the morning and let it marinate in the refrigerator all day and enjoy it for dinner.
- Yield
- 9 servings
- Serving size
- 1/2 cup (224g)
- Rating
- 3.16 of 5 (69 ratings)
Food groups
- Vegetables: 1 cups
Ingredients
- 3 cups low-sodium canned corn (15.25 ounces each - drained and rinsed)
- 2 cans low-sodium black beans (15.5 ounces each - drained and rinsed)
- 1 can diced tomatoes with green chilies (10 ounces)
- 1 medium onion (chopped)
- Dressing Ingredients:
- 3 tablespoons olive oil (or cooking oil of your choice)
- 1/3 cup fresh squeezed lemon juice (can also use lime juice)
- 1/2 teaspoon black pepper
- ground cumin (1 teaspoon, optional)
Directions
- Wash hands with soap and water.
- Mix the salad ingredients in a large bowl.
- Mix the dressing ingredients in a small bowl.
- Pour dressing over corn mixture and mix well.
- Cover and refrigerate for at least 2 hours.
Nutrition per serving
| Nutrient | Amount |
|---|---|
| Total Calories | 222.44 |
| Total Fat | 5.61 g |
| Saturated Fat | 0.89 g |
| Monounsaturated Fat | 3 g |
| Polyunsaturated Fat | 1 g |
| Linoleic Acid | 1 g |
| α-Linolenic Acid | 0.1 g |
| Omega 3 - EPA | 0 g |
| Omega 3 - DHA | 0 g |
| Cholesterol | 0 mg |
| Carbohydrates | 35.16 g |
| Dietary Fiber | 11.19 g |
| Total Sugars | 3.97 g |
| Added Sugars included | 0 g |
| Protein | 10.22 g |
| Calcium | 62 mg |
| Potassium | 596 mg |
| Sodium | 473.64 mg |
| Copper | 0 mg |
| Iron | 3 mg |
| Magnesium | 64 mg |
| Phosphorus | 193 mg |
| Selenium | 2 mg |
| Zinc | 1 mg |
| Vitamin A | 7 mcg |
| Vitamin B6 | 0.2 mg |
| Vitamin B12 | 0 mcg |
| Vitamin C | 12 mg |
| Vitamin D | 0 mcg |
| Vitamin E | 2 mg |
| Vitamin K | 5 mcg |
| Folate | 112 mcg |
| Thiamin | 0.2 mg |
| Riboflavin | 0.2 mg |
| Niacin | 2 mg |
| Choline | 45 mg |
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Source
Recipe by: 2009 Recipe Calendar — University of Maryland Extension — Food Supplement Nutrition Education Program
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/south-border-salad. Federal works are public domain in the United States.