Spinach Black Bean Salad
This tasty salad is packed with protein and fiber. Add your favorite salad toppings to make it a fast favorite.
- Yield
- 3 servings
- Serving size
- 1 cup
- Rating
- 3.31 of 5 (109 ratings)
Food groups
- Vegetables: 1 3/4 cups
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
- Wash hands with soap and water.
- In a large bowl, combine vinegar, oil, mustard, garlic, oregano, basil, and nutmeg.
- Wash, drain, and chop spinach.
- Add spinach, black beans, tomatoes, and onions to vinegar and oil.
- Toss well and serve.
Nutrition per serving
| Nutrient | Amount |
|---|---|
| Total Calories | 201.42 |
| Total Fat | 5.61 g |
| Saturated Fat | 0.81 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 | 29.23 g |
| Dietary Fiber | 10.91 g |
| Total Sugars | 5.55 g |
| Added Sugars included | 0 g |
| Protein | 9.28 g |
| Calcium | 85 mg |
| Potassium | 776 mg |
| Sodium | 244.3 mg |
| Copper | 0 mg |
| Iron | 3 mg |
| Magnesium | 76 mg |
| Phosphorus | 183 mg |
| Selenium | 4 mg |
| Zinc | 1 mg |
| Vitamin A | 74 mcg |
| Vitamin B6 | 0.3 mg |
| Vitamin B12 | 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 |
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Source
Recipe by: Farm Fresh Summertime Recipes — Connecticut Food Policy Council
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/spinach-black-bean-salad. Federal works are public domain in the United States.