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Spinach Black Bean Salad

Spinach Black Bean Salad

106 Ratings
106 Ratings
Recipe Image
MyPlate Kitchen
Makes: 3 servings
Total Cost: $$$$

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
  • 1 tablespoon dijon mustard
  • 1 teaspoon garlic powder
  • 1/2 teaspoon dried oregano
  • 1/2 teaspoon dried basil
  • 1/8 ground nutmeg (1/8 teaspoon, optional)
  • 2 cups spinach (washed)
  • 1 1/2 cups Black beans, low-sodium, canned, drained and rinsed
  • 2 tomatoes (chopped)
  • 1 red onion (small, chopped)

Directions

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

Notes

Top your salad with other vegetables (mushrooms, peppers, cucumbers, zucchini, yellow squash, red onions etc.)

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: Connecticut Food Policy Council, Farm Fresh Summertime Recipes

Nutrition Information

Serving Size: 1 cup (298g)
Nutrients Amount
Total Calories 159
Total Fat 5 g
Saturated Fat 1 g
Cholesterol N/A
Sodium 277 mg
Carbohydrates 21 g
Dietary Fiber 8 g
Total Sugars 4 g
Added Sugars included 0 g
Protein 7 g
Vitamin D N/A
Calcium 73 mg
Iron 3 mg
Potassium N/A
N/A - data is not available
Nutrients Amount
Total Calories 159
Total Fat 5 g
Saturated Fat 1 g
Carbohydrates 21 g
Dietary Fiber 8 g
Total Sugars 4 g
Added Sugars included 0 g
Protein 7 g
Minerals
Calcium 73 mg
Sodium 277 mg
Iron 3 mg
Vitamins
Vitamin A 128 mcg RAE
Vitamin C 21 mg
Note: only nutrients that are available will show on this display

MyPlate Food Groups

Vegetables 1 1/2 cups
Protein Foods 2 ounces

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MyPlate.gov is based on the Dietary Guidelines for Americans, 2020-2025