Mexican Veggie Bean Salad

MexicanBeanSaladThis refreshing, flavorful, and nutrient dense cold salad comes packed with recommended daily amounts of 34% fiber, and 84% whole grains by way of whole kernel corn and quinoa, recently announced by the United Nations “2013-International Year of Quinoa.”  Not to be overlooked is high amounts of Vitamin C, Iron, Vitamin K, Folate and more.  This bean salad will stay good in the fridge for up to 3 days to serve as sides with dinner dishes, leftovers, work and school lunches.

Servings 8

Ingredients:

  • THE VEGGIES
  • 1 (15 ounce) can or 1 3/4 cups cooked black beans, rinsed and drained  (9-10 oz)
  • 1 (15 ounce) can or 1 1/2 cups cooked kidney beans, rinsed drained (9-10 oz)
  • 1 large bell pepper chopped, any color variety ( remove the seeds and white fleshy parts)
  • 1 cup package frozen corn kernels ( 5 0z)
  • 1 large grated carrot (2 oz)
  • 1 1/2 cup red onion, chopped ( 7-8 oz)
  • 1 cup cooked quinoa (6.5 – 7 oz)  ( 1/3 cup dry quinoa + 2/3 cups water = 1 cup cooked) – Can also use Brown Rice.
  • THE SAUCE/DRESSING
  • 1/4 cup olive oil
  • 1/2 cup red wine vinegar
  • 2 + tablespoons fresh lime juice -to taste
  • 1 tablespoon lemon juice
  • bunch of fresh cilantro, finely chopped ( 2-3 oz bunch)
  • 3-4 cloves garlic, crushed and finely diced)
  • 1 tablespoon salt – to taste
  • 1/2 tablespoon ground black pepper
  • 1/2 + tablespoon ground cumin – to taste
  • 1/2 + teaspoon chili powder – to taste
  • 1/2 + tsp hot pepper sauce – to taste
  • 1/4 tsp cayenne (optional)

Directions:
Cook quinoa as per manufacturer’s directions. Set Stove timer to not more than 15 minutes. Let cool while you chop veggies.

In a large bowl, combine beans, bell peppers, frozen corn, carrots, red onion and cooked quinoa.

For the sauce, in a small bowl, whisk together olive oil, red wine vinegar, lime juice, lemon juice, salt, black pepper, garlic, cilantro, cumin, chili powder, hot sauce and cayenne. Pour sauce over vegetables; mix well. Chill thoroughly for an hour or two to meld flavors before serving cold.

Nutritional Facts:
Serving Size – 8 0z cup  – Calories 226, Calories from Fat 73 ;  Total Fat 8 g, 12%;  Saturated Fat 1 g, 5%; Cholesterol 0 mg, 0%; Sodium 901 mg, 38%; Carbohydrate 32 g, 24%;  Fiber 8 g, 34%; *Added Sugar 0 g, 0%; Protein 9 g, 18%;

Whole Grains 40 g, 84%;

Omega 3 (Good Fats) .15 g, 14% ; Omega 6

Vitamin A 373 IU, 7%; Vitamin C 29 mg, 48%; Calcium 57 mg, 6%; Iron 3 mg, 14%; Vitamin E 2 mg, 9%; Vitamin K 44 mcg, 55%; Thiamin .2 mg, 14%; Riboflavin .12 mg, 7%; Niacin 1 mg, 6%; Vitamin B6 .26 mg, 13%; Folate/Folic Acid 130 mcg, 33%; Potassium 549 mg, 16%; Phosphorus 176 mg, 18%; Magnesium 72 mg, 18%; Manganese .7 mg, 35%;

Beta-carotene  1176 mcg, 7%; Lutein/ Zeaxanthin 319 mcg, 5%

Note*** The Percent Daily Value above are based on a 2,000 calorie per day diet.

To learn more about the nutrient content of your favorite foods, you may want to use a free online nutrient calculator such as The RightTrak.com. The RightTrak.com will calculate your Recommended Daily Allowances(RDA) for over 30 nutrients while it calculates your BMI.  Spend some time on the site and do several food searches. You will quickly learn what food choices give you and your loved ones the most “Nutrient Bang for Your Buck!”

Thanks to Karen Castle at allrecipes.com for her inspiration of this recipe.

Nutritional Information Resources:
USDA National Nutrient Database for Standard Reference
National Academy of Sciences (NAS) Daily Reference Intakes
U.S. Food and Drug Administration Food Labeling and Nutrition Reports (FDA)
The Linus Pauling Institute Micronutrient Information Center
The Whole Grains Council

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