Nutrition Recipe: Caribbean Bean Salad
Eating colorful plates of food fills your body with a ton of nutrients that have amazing health benefits such as improving vision, decreasing inflammation, strengthening your immune system, and even can reduce the risk of some cancers and diabetes.
The colors of fruits and vegetables contain different properties that affect your health in different ways, which is why eating more colors is better for your health!
In season produce is more fresh, tastier, and cheaper. To learn more, follow the link to Idaho Preferred where you can find which fruits and veggies are in season.
Do you want to try a colorful meal that is tasty and easy to make? Try this Caribbean Bean Salad from USDA My Plate!
Recipe By
My Plate, U.S. Department of Agriculture
Prep time: 15 minutes
Cook time: 0 minutes
Servings: 4
Ingredients
- 4 cups romaine lettuce, chopped
- 1/4 cup red onion, chopped
- 1 cup canned black beans, low-sodium (drained and rinsed)
- 1 orange, peeled and diced
- 1 tomato, diced
- 1 tablespoon olive oil (or cooking oil of choice)
- 3 tablespoons red wine vinegar
- 1 teaspoon oregano
- black pepper (to taste, optional)
Cooking
- Wash hands with soap and water.
- Toss all ingredients together in large salad bowl.
- Serve immediately or refrigerate up to one hour.
Nutrition 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