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Caribbean Bean Salad

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Caribbean Bean Salad
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  • Makes: 4 servings

Olive oil, red wine vinegar, oregano, and black pepper dressing coat beans, tomatoes, and oranges on a bed of lettuce. 

Ingredients

  • 4 cup romaine lettuce (chopped)
  • 1/4 cup red onion
  • 1 cup black beans (canned, drained and rinsed)
  • 1 orange (peeled and diced)
  • 1 tomato (diced)
  • 1 tablespoon olive oil
  • 3 tablespoon red wine vinegar
  • 1 teaspoon oregano (dried)
  • black pepper (to taste)

Directions

1. Toss all ingredients together in large salad bowl.

2. Serve immediatley or refrigerate up to one hour.

Notes

Source: Food and Health Communications, Inc., Cooking Demo II

Nutrition Information

Serving Size: 1 cup prepared bean salad, 1/4 of recipe
Nutrients Amount
Calories 118
Total Fat N/A
Saturated Fat 1 g
Cholesterol 0 mg
Sodium 94 mg
Total Carbohydrate 18 g
Dietary Fiber 6 g
Total Sugars 5 g
Added Sugars included 0 g
Protein 5 g
Vitamin D 0 mcg
Calcium 65 mg
Iron 2 mg
Potassium 437 mg
N/A - data is not available
Nutrients Amount
Calories 118
Saturated Fat 1 g
Monounsaturated Fat 3 g
Polyunsaturated Fat 0 g
Linoleic Acid 0 g
a-Linolenic Acid 0 g
Omega 3 - EPA 0 mg
Omega 3 - DHA 0 mg
Cholesterol 0 mg
Total Carbohydrate 18 g
Dietary Fiber 6 g
Total Sugars 5 g
Added Sugars 0 g
Protein 5 g
Minerals
Calcium 65 mg
Potassium 437 mg
Sodium 94 mg
Copper 197 mcg
Iron 2 mg
Magnesium 36 mg
Phosphorus 91 mg
Selenium 1 mcg
Zinc 1 mg
Vitamins
Vitamin A 100 mcg RAE
Vitamin B6 0 mg
Vitamin B12 0 mcg
Vitamin C 26 mg
Vitamin D 0 mcg
Vitamin E 1 mg
Vitamin K 71 mcg
Folate 92 mcg DFE
Thiamin 0 mg
Riboflavin 0 mg
Niacin 1 mg
Choline 23 mg
Note: only nutrients that are available will show on this display

MyPlate Food Groups

CMP Food Groups
MyPlate Food Groups
Fruits
1/4 cups
Vegetables
3/4 cups
Protein Foods
3/4 ounces

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