Southwest Three-Bean Salad

Southwest three-bean salad with mixed beans, corn, peppers and onions, served as a fresh, fiber-rich side dish.

Tips

This salad goes great in a wrap! Try in a low-sodium pita or tortilla.
Stretch your budget by using dried beans instead of canned. Cover dried beans in cold water and soak overnight. Drain and cover with fresh water. Bring to a boil, then simmer for 1 to 2 hours until tender.

Recipe

Yields: 4 servings

1 (15.5-ounce) can no-salt-added or low-sodium black beans, rinsed and drained
1 (15.5-ounce) can no-salt-added or low-sodium kidney beans, rinsed and drained
1 (15.5-ounce) can no-salt-added or low-sodium pinto beans, rinsed and drained
¾ cup tomato, chopped
⅓ medium red bell pepper, chopped
⅓ medium yellow bell pepper, chopped
3 medium green onions, thinly sliced
¼ cup salsa (lowest sodium available)
¼ cup fresh cilantro, chopped
1 tablespoon olive oil (extra virgin preferred)
⅛ teaspoon pepper
4 ounces mixed salad greens, torn into bite-size pieces
1 medium lime, cut into 4 wedges (optional)

1 (15.5-ounce) can no-salt-added or low-sodium black beans, rinsed and drained
1 (15.5-ounce) can no-salt-added or low-sodium kidney beans, rinsed and drained
1 (15.5-ounce) can no-salt-added or low-sodium pinto beans, rinsed and drained
¾ cup tomato, chopped
⅓ medium red bell pepper, chopped
⅓ medium yellow bell pepper, chopped
3 medium green onions, thinly sliced
¼ cup salsa (lowest sodium available)
¼ cup fresh cilantro, chopped
1 tablespoon olive oil (extra virgin preferred)
⅛ teaspoon pepper
4 ounces mixed salad greens, torn into bite-size pieces
1 medium lime, cut into 4 wedges (optional)

In a large bowl, stir together all the ingredients except the salad greens, tossing gently. (For best flavor, cover and refrigerate for 4 hours, stirring occasionally.) Spoon over the salad greens.
Serve with the lime wedges.

Nutrition information

Nutrient	Amount Per Serving
Calories	321
Total fat	5.5 g
Saturated fat	0.5 g
Trans fat	0.0 g
Polyunsaturated fat	0.5 g
Monounsaturated fat	2.5 g
Cholesterol	0 mg
Sodium	109 mg
Total carbohydrate	52 g
Dietary fiber	21 g
Sugars	5 g
Protein	19 g

Nutrient	Amount Per Serving
Calories	321
Total fat	5.5 g
Saturated fat	0.5 g
Trans fat	0.0 g
Polyunsaturated fat	0.5 g
Monounsaturated fat	2.5 g
Cholesterol	0 mg
Sodium	109 mg
Total carbohydrate	52 g
Dietary fiber	21 g
Sugars	5 g
Protein	19 g

Source: Adapted from American Heart Association