Black and White Bean Salad
Makes 12 11/2-cup servings. Hands-on time: 15 minutes. Total time: 15 minutes.
1 15 1/2-ounce can Great Northern Beans, rinsed and drained
2 15 1/2-ounce cans black beans, rinsed and dried
2 tomatoes, chopped
1 large red pepper, diced
2 cups frozen yellow corn, thawed
1 bunch green onions, cleaned and sliced
1 cup store-bought salsa
1/4 cup red wine vinegar
1/3 cup chopped fresh cilantro
1/4 teaspoon ground black pepper
In a large bowl, gently stir beans and tomatoes together, taking care not to mash beans. Combine red pepper, corn and green onions and stir into bean mixture. Set aside.
In a small bowl, combine salsa, vinegar, cilantro and black pepper. Whisk until well-blended. Pour over vegetable mixture and toss gently.
Nutrients per serving: 90 calories, 5 grams protein, 19 grams carbohydrate, 1 gram fat, 0 milligrams cholesterol, 5 grams fiber, 290 milligrams sodium.
- Adapted from "Cooking Healthy Across America" by the American Dietetic Association
Makes 12 11/2-cup servings. Hands-on time: 15 minutes. Total time: 15 minutes.
1 15 1/2-ounce can Great Northern Beans, rinsed and drained
2 15 1/2-ounce cans black beans, rinsed and dried
2 tomatoes, chopped
1 large red pepper, diced
2 cups frozen yellow corn, thawed
1 bunch green onions, cleaned and sliced
1 cup store-bought salsa
1/4 cup red wine vinegar
1/3 cup chopped fresh cilantro
1/4 teaspoon ground black pepper
In a large bowl, gently stir beans and tomatoes together, taking care not to mash beans. Combine red pepper, corn and green onions and stir into bean mixture. Set aside.
In a small bowl, combine salsa, vinegar, cilantro and black pepper. Whisk until well-blended. Pour over vegetable mixture and toss gently.
Nutrients per serving: 90 calories, 5 grams protein, 19 grams carbohydrate, 1 gram fat, 0 milligrams cholesterol, 5 grams fiber, 290 milligrams sodium.
- Adapted from "Cooking Healthy Across America" by the American Dietetic Association