Easy Black Bean and Kale Salad

  • prep: 15 min
  • cook: 0 hr
  • total: 15 min
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  • servings:
  • Summary

    An Easy Black Bean and Kale Salad recipe made with black beans, kale and fresh herbs in a sweet and spicy lime dressing, this salad is good and good for you too.

    Ingredients

    • 3 tablespoons extra virgin olive oil
    • 2 tablespoons fresh squeezed lime juice
    • 1 tablespoon honey (or use other liquid sweetener - agave or maple syrup, if vegan)
    • 1/4 teaspoon salt
    • 1/8 teaspoon ground cumin (optional but recommended)
    • 1/8 teaspoon chili powder (optional but recommended)
    • Fresh ground pepper, to taste
    • 1/2 teaspoon hot sauce, or to taste (optional)
    • 3 cups kale, washed, tough stems removed and finely chopped
    • 2 cups canned black beans, drained and rinsed well
    • 1/2 cup fresh parsley, roughly chopped
    • 1/2 cup carrot, shredded (from 1 small peeled carrot)
    • 1/2 red bell pepper, finely chopped (about 1/4 cup; or use any colour pepper)
    • 2 tablespoons onion, finely chopped

    Instructions

    Click Here For Step-By-Step Instructions

    Tags

    Nutrition

    Nutritional Info
    • Servings Per Recipe: 4
    • Amount Per Serving
    • Calories: 232 % Daily Value *
    • Total Fat: 12 g 17.82%
    • Saturated Fat: 2 g 7.73%
    • Trans Fat: 0 g %
    • Cholesterol: 0 mg 0%
    • Sodium: 570 mg 23.75%
    • Calcium: 189 mg 18.86%
    • Potassium: 378 mg 10.79%
    • Magnesium: 0 mg 0%
    • Iron: 3 mg 16.18%
    • Zinc: 0 mg 0%
    • Total Carbohydrate: 24 g %
    • Dietary Fiber: 7 g 29.6%
    • Sugar: 2 g
    • Protein: 9 g
    • Alcohol: 0 g
    • Omega 3 Fatty Acid: 0 g
    • Omega 6 Fatty Acid: 1 g
    • Vitamin A 301.33%
    • Vitamin C 65.62%
    • Vitamin D 0%
    • * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
    Diabetes Exchanges
    • Exchange - Fat2
    • Exchange - Fruit0
    • Exchange - NonFat Milk0
    • Exchange - Other Carbs0
    • Exchange - Starch1
    • Exchange - Vegetables1
    • Exchange - Lean Meat0
    • Exchange - Alcohol0
    MyPlate Info
    • MyPlate - Grain Total0 oz-eq
    • MyPlate - Vegetable Total1 c
    • MyPlate - Fruit0 c
    • MyPlate - Dairy0 c
    • MyPlate - Protein Total2 oz-eq

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