Tomato and Black Bean Salad
Here is a very tasty and satisfying luncheon salad adapted from “Choice Menus” (HarperCollins Canada) by Marjorie Hollands and Margaret Howard in cooperation with the Canadian Diabetes Association. It makes enough to serve four or divides easily when serving two.
4 cups (1 L) mixed salad greens
1 can (19 oz/540 mL) black beans, drained and rinsed (or ⅔ cup/150 mL dried beans)
1½ cups (325 mL) shredded light Cheddar cheese
1 cup (250 mL) cooked corn kernels
1 cup (250 mL) chopped tomato
¼ cup (50 mL) each chopped red onion and cucumber
2 tbsp (25 mL) finely chopped fresh coriander or parsley
¼ cup (50 mL) balsamic or light vinaigrette
Divide greens equally among 4 salad plates.
In microwave-safe casserole, heat beans on high (100%) for 2 minutes or until hot. Divide warm beans, cheese, corn, tomato, onion, cucumber, coriander and vinaigrette equally overtop each salad. Add salsa, if using.
Makes 4 servings.
Nutritional breakdown per serving: 24 g carbohydrate, 14 g protein, 7 g total fat, 3 g saturated fat, 10 g fibre, 334 mg sodium, 209 calories
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