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Healthy Mexican Bean Salad Recipe Video
|Black bean||1700 Gram (4 -15 Oz cans)|
|Whole kernel corn||425 Gram (1- 15 Oz Can)|
|Red onion||1 Medium|
|Bell pepper||3 Medium (colored)|
|Lime||2 Medium, squeeze|
|Cilantro||1 Bunch (100 gm)|
|Tabasco sauce||1 Teaspoon (or to taste)|
|Salt||1 Teaspoon (or to taste)|
|Cracked black pepper||1⁄2 Teaspoon (or to taste)|
Calories 314 Calories from Fat 2
% Daily Value*
Total Fat 0.27 g0.41%
Saturated Fat 0.05 g0.27%
Trans Fat 0 g
Cholesterol 0 mg
Sodium 1549.8 mg64.6%
Total Carbohydrates 61 g20.4%
Dietary Fiber 13.6 g54.3%
Sugars 4.1 g
Protein 20 g40.8%
Vitamin A 28.8% Vitamin C 117.3%
Calcium 24% Iron 19%
*Based on a 2000 Calorie diet
1 Place a kitchen towel under your chopping board to make it stable.
2 Peel the onion and chop finely.
3 Deseed the bell peppers and cut them into small pieces.
4 Chop the cilantro finely.
5 Cut the jalapeno as shown in the video. Be careful since the seeds are quite hot, you can wear a pair of plastic gloves or apply some oil to your fingers before handling the jalapeno.
6 Roll the limes under your palm to extract maximum juice. Cut the limes and squeeze them.
7 Drain the kernel corns and beans.
8 Rinse the beans well.
9 In a large bowl, add the beans and corns.
10 Combine the remaining vegetables with beans and corns, mix well.
11 Pour lime juice over the salad and mix well.
12 Add in salt and pepper, mix well.
13 Add in some tobasco sauce, if you like your salad spicy.
14 Serve the salad in individual bowls.