Story by: Anna Hartman on September 6, 2019
This quick salad recipe comes together in about 15 minutes and keeps in the fridge for several days. This can be eaten alone or served on top of fresh salad greens as a unique salad topper/accent. Consider adding thinly sliced fajita steak for a delicious protein option.
This recipe is: vegan, gluten free, nut free, high fiber, low sodium. It will serve eight people.
Not all canned and frozen goods are off-limits on a low sodium diet! In fact, there are many fruit and vegetable choices that are made with no added salt whatsoever, making them comparable to their fresh counterparts. When shopping for beans and corn for this recipe, be sure to choose “no salt added” varieties, and check nutrition facts labels carefully when shopping. This recipe can be made extremely low sodium by omitting salt. Fresh lime juice imparts a salt-like zing to the dressing, making it a delicious and crowd-pleasing option.
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2 cans (15 ounces each) no-added-salt black beans
1½ cups frozen corn
1 bell pepper, chopped (red or orange)
5 Roma tomatoes or 7 Campari tomatoes or 3 on-the-vine tomatoes, chopped and seeds removed
6 green onions (scallions), chopped
½ cup fresh chopped cilantro
Juice from 1 lime (about 1/3 cup)
½ cup extra light olive oil
1 clove minced garlic
½ teaspoon cayenne pepper
Salt to taste (optional)
Rinse black beans very well in a colander. Put into a large bowl. Add corn.
Chop pepper, tomatoes and green onions. Add to bowl with the beans and corn. Stir.
Make dressing in a small bowl by whisking together the lime juice, oil, garlic, and cayenne. Add a pinch of salt to taste, if desired (skip this is you are keeping it very low sodium). Whisk vigorously to combine everything. You could use an electric mixer if you choose.
Toss the salad mixture with the dressing. Gently toss with chopped cilantro, and enjoy!
This recipe will keep for several days in the refrigerator.
Per serving: 280 calories; 14 g fat (2 g saturated); 15 g sodium, if salt is omitted (if 1/8 teaspoon salt added, then each serving would have an additional 80 mg sodium); 27 g carbohydrate; 8 g fiber; 0 g added sugars; 8 g protein.
Anna Hartman is a licensed dietitian and a registered dietitian nutritionist who teaches heart-healthy cooking classes at Norton Healthcare.
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