Recipe: Bumble Bee Salad

Want to “bee” healthier? Try this protein-rich, family-friendly salad!

February 22, 2017 | HF Healthy Living Team

This black bean and yellow corn salad from Lisa Suriano at Veggiecation® is full of healthy fiber and protein. Try it today—your kids will love it, too!

Recipe: Bumble Bee Salad
Print
Prep Time
10 min
Total Time
10 min
Prep Time
10 min
Total Time
10 min
Ingredients
  1. Salad Ingredients:
  2. 2 15.5-oz. cans black beans, drained
  3. 1 cup cut corn
  4. ½ green pepper, washed, seeded, and diced in ¼-inch pieces
  5. ½ small red onion, diced in ¼-inch pieces
  6. 2 tbsp. chopped fresh cilantro
  7. Dressing Ingredients:
  8. Juice of 1 lime
  9. 3 tbsp. canola, safflower, or grapeseed oil
  10. 2 tbsp. honey
  11. 1 tsp. cumin
  12. ½ tsp. garlic powder
  13. Salt and pepper to taste
Instructions
  1. In a large mixing bowl, combine the salad ingredients and toss gently.
  2. In a separate bowl, combine dressing ingredients and whisk together.
  3. Pour the dressing over the salad ingredients and toss.
  4. Season with salt and pepper to taste.
Notes
  1. Serve immediately and enjoy! Serves six.
Healthy Living http://hfhealthyliving.org/
 
 

Why Eat This

Black beans are a great source of fiber, protein, and iron. Fiber helps your body process the food you eat and keeps you full between meals. Protein helps your muscles grow and stay strong and can also keep you feeling fuller for longer, so this recipe is a great choice if you’re trying to manage your weight!

Iron is an important nutrient for heart health, as it can help you maintain healthy red blood cell counts and oxygen levels in your blood. Want more black beans in your diet? Try this Twisted Black Bean Soup!

Use these tips and tricks to make this recipe even healthier:

  • Soak and cook dry black beans instead of using canned to reduce sodium. If using canned beans, make sure you rinse them well before eating!
  • Add other chopped vegetables like zucchini, carrots, and tomato for even more color, flavor, and vitamins
  • Leave out added sugar by using lemon juice instead of honey

Nutrition Facts

Check out the nutrition facts for this recipe below!*

BB Nutrition Facts

Do You Know How to Read a Nutrition Label? Find out more about it here.

Lisa Suriano
About Lisa Suriano
Lisa Suriano is a certified nutritionist who holds a Master’s Degree in Nutrition and Food Science and specializes in school food service as the Director of Operations for J.C. Food, a premier school food service consulting company for independent schools. Lisa founded the evidence-based, culinary-nutrition education program Veggiecation®, which introduces thousands of children and families to the delicious world of vegetables. She is thrilled to partner with Healthfirst to help introduce practical and palate-pleasing ideas for incorporating more fresh fruits and vegetables into the lives of the community!
 
 

*Nutrition facts are estimated based on a 2,000 calorie per day diet. Your daily requirement may be higher or lower depending on your calorie needs. Nutrition facts are estimated and based on the brand that is purchased at the supermarket. To ensure accuracy of total nutrient intake, it is recommended that you read the food labels on each product.


© 2017 HF Management Services, LLC.

Healthfirst is the brand name used for products and services provided by one or more of the Healthfirst group of affiliated companies.

This health information or program is for educational purposes only and not intended to treat, diagnose, or act as a substitute for medical advice from your provider. Consult your healthcare provider and always follow your healthcare provider’s instructions.

Sources
“Free Nutrition Label Generator,” OnlineLabels.com. Accessed January 30, 2017.
https://www.onlinelabels.com/label-generator-tools/Nutrition-Label-Generator.aspx

Healthfirst Nutrition Team

“SuperTracker,” United States Department of Agriculture. Accessed January 30, 2017.
https://www.supertracker.usda.gov/foodtracker.aspx

Pin It on Pinterest