Mexican Bean and Corn Salad

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Mexican Bean and Corn Salad
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Health Score:
7,5 / 10
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
ready in 1 hr 30 min.
Ready in
Calories:
526
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie526 kcal(25 %)
Protein20.76 g(21 %)
Fat19.72 g(17 %)
Carbohydrates74.52 g(50 %)
Sugar added1.4 g(6 %)
Roughage5.34 g(18 %)
Vitamin A138.48 mg(17,310 %)
Vitamin D0 μg(0 %)
Vitamin E1.12 mg(9 %)
Vitamin B₁0.18 mg(18 %)
Vitamin B₂0.12 mg(11 %)
Niacin3.23 mg(27 %)
Vitamin B₆0.3 mg(21 %)
Folate64.89 μg(22 %)
Pantothenic acid0.57 mg(10 %)
Biotin8.76 μg(19 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C37.35 mg(39 %)
Potassium630.66 mg(16 %)
Calcium128.07 mg(13 %)
Magnesium55.43 mg(18 %)
Iron5.34 mg(36 %)
Iodine1 μg(1 %)
Zinc1.32 mg(17 %)
Saturated fatty acids2.64 g
Cholesterol0 mg

Ingredients

for
3
Ingredients
175 grams Wild rice
salt
½ tsp ground Cumin
2 cans Beans (about 265 g drained weight, z. B. Pinto Beans, Borlotti, kidney beans)
1 can Corn (about 285 g drained)
4 tomatoes
1 red onion
1 Lime (juiced)
4 Tbsps olive oil
freshly ground peppers
1 pinch sugar
How healthy are the main ingredients?
Cornolive oilsugarsaltCumintomato

Preparation steps

1.

Bring the wild rice to a boil with 350 ml (approximately 12 ounces) of water, the cumin, and salt. Reduce the heat and simmer over low heat for 40 minutes. Remove from the heat and let cool.

2.

Drain the beans and the corn in a colander, rinse thoroughly, and drain well. Rinse the tomatoes, remove the core and seeds, and finely dice. Peel the onion and finely grate. Whisk the onion together with the lime juice, and oil. Season to taste with salt, pepper, and sugar. 

3.

Drain the rice, if necessary. Mix the cooled rice in a bowl with the beans, corn, and tomatoes. Mix in the dressing, and let marinate for 30 minutes. Season to taste and serve.