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Caribbean Bean Salad

Caribbean Bean Salad

109 Ratings
109 Ratings
Recipe Image
Caribbean Bean Salad
Makes: 4 servings
Total Cost: $$$$

Olive oil, red wine vinegar, oregano, and black pepper dressing coat beans, tomatoes, and oranges on a bed of lettuce.

Ingredients

  • 4 cups romaine lettuce (chopped)
  • 1/4 cup red onion
  • 1 cup black beans, low-sodium (canned, drained and rinsed)
  • 1 orange (peeled and diced)
  • 1 tomato (diced)
  • 1 tablespoon olive oil
  • 3 tablespoons red wine vinegar
  • 1 teaspoon oregano (dried)
  • 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 103
Total Fat 4 g
Saturated Fat 1 g
Cholesterol 0 mg
Sodium 69 mg
Carbohydrates 15 g
Dietary Fiber 5 g
Total Sugars 5 g
Added Sugars included 0 g
Protein 4 g
Vitamin D 0 mcg
Calcium 57 mg
Iron 1 mg
Potassium 389 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 103
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 mg
Omega 3 - DHA 0 mg
Cholesterol 0 mg
Carbohydrates 15 g
Dietary Fiber 5 g
Total Sugars 5 g
Added Sugars included 0 g
Protein 4 g
Minerals
Calcium 57 mg
Potassium 389 mg
Sodium 69 mg
Copper 166 mcg
Iron 1 mg
Magnesium 30 mg
Phosphorus 73 mg
Selenium 1 mcg
Zinc 0 mg
Vitamins
Vitamin A 100 mcg RAE
Vitamin B6 0.1 mg
Vitamin B12 0 mg
Vitamin C 27 mg
Vitamin D 0 mcg
Vitamin E 1 mg
Vitamin K 70 mcg
Folate 82 mcg DFE
Thiamin 0.1 mg
Riboflavin 0.1 mg
Niacin 1 mg
Choline 19 mg

Nutrients will display if the data is available

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

MyPlate Food Groups

Fruits 1/4 cups
Vegetables 3/4 cups
Protein Foods 1 ounces

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