Description
It may be fall, but this Mexican Bean Salad is full of summer flavors. The fresh cilantro paired with the veggies, beans, and spices makes this a delicious and nutritious side dish.
Even more, it features an oil free dressing, getting whole-food, healthy fats from walnuts. Finally, the beans add protein, fiber, iron, and folate to this vegan side dish.
Even more, it features an oil free dressing, getting whole-food, healthy fats from walnuts. Finally, the beans add protein, fiber, iron, and folate to this vegan side dish.
Time
Prep Time:
15 minutes
Total Time:
15 minutes
Cost
Total Cost:
Cost per Serving:
$1.40
Ingredients
Serving(s)
Salad
- 15.5 oz can Pinto beans, drained and rinsed
- 15.5 oz can Kidney beans, drained and rinsed
- 1 large Bell pepper
- 1 large Onion
- 1 medium Jalapeno
- 2 cup Cilantro, fresh
Dressing
- 1/2 cup Walnuts
- 1/4 cup Lime juice
- 1 tbsp Dijon mustard
- 1 tbsp Minced garlic
- 1 tsp Liquid monk fruit
- 1 tsp Salt
- 1 tsp Paprika
- 1 tsp Garlic powder
- 1 tsp Cumin, ground
- 1/8 tsp Cayenne pepper
- 1/2 cup Water
Instructions
Cook Mode Off: Prevents screen dimming
- Blend together walnuts, lime juice, mustard, minced garlic, liquid monk fruit, salt, paprika, garlic powder, cumin, and cayenne pepper in a small blender or food processor. Thin out with water as needed.
Notes
- I'm using pinto and kidney beans here, but any kind of bean will work, such as chickpeas, black beans, cannellini beans, or even lentils.
- I'm adding a little liquid monk fruit to sweetenen the dressing. You can choose to omit any sweetener, or use one of the following sweetener options:
- 1 tsp (5 g) Liquid monk fruit
- 1 tsp (2.8 g) Pure granulated monk fruit
- 2 tbsp (25 g) Granulated monk fruit
- 2 tbsp (25 g) Allulose
- 1/4 cup (40 g) Dates
- 1/4 cup (40 g) Raisins
- 1 tbsp (21 g) Honey
- 1 tbsp (20 g) Maple syrup
- 1 tbsp (20 g) Sugar free syrup
Nutrition Facts
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Servings: 4
Serving Size: ~1 1/2 cup (292 g)
Calories: 305
------------------------------------------
Total Fat: 12.2g (16%
16 % of Daily Value (78 g)
)
Saturated Fat: 1.4g (7%
7 % of Daily Value (20 g)
)
Polyunsaturated Fat: 8.2g
Monounsaturated Fat: 1.8g
Sodium: 907mg (39%
39 % of Daily Value (2300 mg)
)
Total Carbohydrate: 39.0g (14%
14 % of Daily Value (275 g)
)
Fiber: 11.0g (39%
39 % of Daily Value (28 g)
)
Net Carbs: 28.0g
Total Sugar: 6.4g
Protein: 14.0g (28%
28 % of Daily Value (50 g)
)
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------------------------------------------
Vitamin B12: 0.0mcg (0%
0 % of Daily Value (2.4 mcg)
)
Vitamin D: 0.0mcg (0%
0 % of Daily Value (20 mcg)
)
------------------------------------------
Calcium: 135mg (10%
10 % of Daily Value (1300 mg)
)
Iron: 3.47mg (19%
19 % of Daily Value (18 mg)
)
Magnesium: 86mg (20%
20 % of Daily Value (420 mg)
)
Potassium: 673mg (14%
14 % of Daily Value (4700 mg)
)
:
:
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:
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31.4
:
14.6
------------------------------------------
:
9.5
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