Mexican Bean and Corn Salad
(0 votes)
(0 votes)
Health Score:
79 / 100
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
ready in 1 hr 30 min.
Ready in
Calories:
531
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 531 cal. | (25 %) | ||
| Protein | 19 g | (19 %) | ||
| Fat | 16 g | (14 %) | ||
| Carbohydrates | 74 g | (49 %) | ||
| Sugar added | 1 g | (4 %) | ||
| Roughage | 13.1 g | (44 %) |
more nutritional values
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 2.8 mg | (23 %) | ||
| Vitamin K | 114.4 μg | (191 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.6 mg | (55 %) | ||
| Niacin | 10 mg | (83 %) | ||
| Vitamin B₆ | 1.2 mg | (86 %) | ||
| Folate | 252 μg | (84 %) | ||
| Pantothenic acid | 2.8 mg | (47 %) | ||
| Biotin | 27.6 μg | (61 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 83 mg | (87 %) | ||
| Potassium | 1,305 mg | (33 %) | ||
| Calcium | 206 mg | (21 %) | ||
| Magnesium | 199 mg | (66 %) | ||
| Iron | 3.8 mg | (25 %) | ||
| Iodine | 14 μg | (7 %) | ||
| Zinc | 4.9 mg | (61 %) | ||
| Saturated fatty acids | 2.5 g | |||
| Uric acid | 167 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 15 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
3
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.
