Diabetic Cooking

Salads

Black bean salad

Preparation time: 20 minutes. Chilling time: 3–4 hours.
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Ingredients

  • 1 can (15 ounces) black beans, rinsed and drained
  • 1 1/2 cups cooked corn kernels
  • 2 tomatoes, diced
  • 1 red bell pepper, diced
  • 1 green bell pepper, diced
  • 1/2 cup chopped red onion
  • 1 or 2 fresh jalapeño peppers, seeded and finely chopped, to taste
  • 1/4 cup lime juice
  • 1/4 cup olive oil
  • 1/2 cup chopped fresh cilantro
  • 1 teaspoon salt
  • 1/2 teaspoon ground cumin
  • 1/2 teaspoon ground red chili

Directions

Combine all ingredients in large bowl. Chill several hours before serving.

Yield: about 5 cups. Serving size: 1/2 cup.

Nutrition Facts Per Serving:
Calories: 143, Carbohydrates: 20 g, Protein: 5 g, Fat: 6 g, Saturated Fat: <1 g, Sodium: 339 mg, Fiber: 4 g

Exchanges per serving: 1 starch, 1 vegetable, 1 fat. Carbohydrate choices: 1.


This recipe was developed by Nancy Cooper, a Contributing Editor of Diabetes Self-Management. Nancy is a Diabetes Nutrition Specialist at the International Diabetes Center in Minneapolis, Minnesota.