Southwestern Salad with Black Beans

Southwestern Salad with Black Beans

Here we top salad greens with black beans, sweet corn and grape tomatoes and bring it all together with a tangy avocado-lime dressing for a Mexican-inspired salad. Try this salad for a take-along lunch. To keep the salad greens from getting soggy, pack the greens, salad toppings and dressing in separate containers and toss them together just before eating.

From EatingWell: March/April 2011
Yield: 1 serving
Active Time: 20
Total Time: 20

Ingredients

  1. 1/2 ripe avocado
  2. 3/4 cup packed fresh cilantro
  3. 1/2 cup nonfat plain yogurt
  4. 2 scallions, chopped
  5. 1 clove garlic, quartered
  6. 1 tablespoon lime juice
  7. 1/2 teaspoon sugar
  8. 1/2 teaspoon salt
  9. 3 cups mixed greens
  10. 1/2 cup black beans, canned (rinsed) or cooked
  11. 1/2 cup corn kernels, fresh or frozen (thawed)
  12. 1/2 cup grape tomatoes

Preparation

  1. Place avocado, cilantro, yogurt, scallions, garlic, lime juice, sugar and salt in a blender; blend until smooth.
  2. Place greens in an individual salad bowl; toss with 2 tablespoons of the dressing. (Refrigerate the remaining dressing.) Top the greens with black beans, corn and tomatoes.

Tips & Notes

  • Make Ahead Tip: Cover and refrigerate leftover dressing for up to 3 days.

Nutrition

Nutrition Per Serving: 235 calories; 4 g fat (1 g sat, 2 g mono); 0 mg cholesterol; 43 g carbohydrates; 13 g protein; 13 g fiber; 307 mg sodium; 1325 mg potassium.

Nutrition Bonus: Vitamin A (108% daily value), Vitamin C (78% dv), Folate (77% dv), Potassium (38% dv), Iron (27% dv), Magnesium (21% dv), Calcium (18% dv).

2 Carbohydrate Serving

Exchanges: 2 starch, 2 vegetable, 1 lean meat, 1/2 fat