Low Cholesterol Black Bean Salad Food

MEDITERRANEAN THREE BEAN SALAD

Mediterranean Three Bean Salad image

I made this after being inspired by a wonderful salad served at our favorite local Mediterranean eatery and wanted to be able to make such an easy, healthy and delicious salad at home. You can use fresh, frozen, or canned corn, as long as you adjust the preparation as needed - if frozen, thaw before adding to salad; if canned, drain and rinse before adding. I am labelling servings as a side dish - if you want to serve as an entree, adjust ingredients accordingly.

Provided by Starrynews

Categories Low Cholesterol

Time 20m

Yield 6-8 serving(s)

Number Of Ingredients 14

Ingredients

1 (15 ounce) can dark red kidney beans, drained and rinsed
1 (15 ounce) can butter beans, drained and rinsed
1 (15 ounce) can black beans, drained and rinsed
1 cup corn
1 large tomatoes, chopped
1 small onion, chopped
1/2 green pepper, chopped
1/2 cucumber, peeled, seeded & chopped
1 cup parsley or 1 cup cilantro, chopped
1/4 cup extra virgin olive oil
1 lemon, juice of
2 garlic cloves, minced
1/2 teaspoon cumin
salt and pepper, to taste

Steps:

Combine kidney beans, butter beans, black beans, corn, tomato, onion, green pepper, cucumber, and parsley in a large bowl. Mix well.
In a separate small bowl, whisk together lemon juice, olive oil, garlic, cumin, salt and pepper to taste.
Pour dressing over salad and toss to coat.

Nutrition Facts : Calories 335.8, Fat 10.5, SaturatedFat 1.5, Sodium 190.2, Carbohydrate 48.5, Fiber 14.3, Sugar 3.6, Protein 15.6

VERY LOW-FAT BLACK BEAN AND CORN SALAD

Very Low-Fat Black Bean And Corn Salad image

As we all know, summertime is on its way and I have been looking for some lower fat and healthy recipes. Here is a wonderful looking one that I found on a web site called all-healthy.com.

Provided by Gingerbear

Categories Lunch/Snacks

Time 20m

Yield 8 serving(s)

Number Of Ingredients 9

Ingredients

2 cups canned black beans, drained and rinsed
2 cups crisp canned corn, drained
1/3 cup chopped red onion
1/4 cup chopped fresh cilantro
3 tablespoons lime juice
1 teaspoon olive oil
1/2 teaspoon salt
1/2 teaspoon ground cumin
1/8 teaspoon ground red pepper

Steps:

Mix all ingredients and chill overnight.
Spoon out 1/2 servings as needed.

AZTEC BLACK BEAN SALAD (VEGAN, LOW FAT)

Aztec Black Bean Salad (Vegan, Low Fat) image

From fatfreevegan.com. This salad is lovely and can be made ahead. Add or subtract the chipotles to fit your own taste. I have also replaced the cilantro with Italian parsley when served to someone who hates cilantro and it turned out well.

Provided by VegSocialWorker

Categories Beans

Time 20m

Yield 6-8 serving(s)

Number Of Ingredients 15

Ingredients

2 (15 ounce) cans black beans, drained and rinsed
1/2 cup finely chopped red onion
1 green bell pepper, seeded and diced
1 red bell pepper, seeded and diced
1 (10 ounce) bag frozen corn, thawed or 2 cups fresh corn
2 -3 tomatoes, diced or 2 -3 cherry tomatoes, halved
3/4 cup chopped fresh cilantro (optional)
3 tablespoons seasoned rice vinegar
2 tablespoons apple cider or 2 tablespoons distilled vinegar
1 lemons, juice of or 1 lime, juice of
2 garlic cloves, finely minced
2 teaspoons ground cumin
1 teaspoon coriander
1/2 teaspoon red pepper flakes or 1 pinch cayenne
1 chipotle chile in adobo, canned in adobo sauce, diced

Steps:

In a large bowl, combine beans, onion, bell peppers, corn, tomatoes, and cilantro.
In a small bowl, whisk together vinegars, lemon juice, garlic, cumin, coriander, red pepper flakes, and chipotle. I use a hand held immersion blender for this.
Pour over salad and toss gently to mix.

MEDITERRANEAN AVOCADO AND BLACK BEAN SALAD

Mediterranean Avocado and Black Bean Salad image

All the summer favorite flavors at once. Healthy but even better, TASTY. This salad combines avocado, black beans, red and green bell pepper, cherry tomatoes, cilantro, olive oil and lime juice to make a perfect light meal or accompaniment to just about anything grilled. Also makes a good dip with corn chips. Note that you can substitute chopped mango for the tomatoes for a change...equally as good.

Provided by Epi Curious

Categories Low Cholesterol

Time 30m

Yield 1 salad, 8 serving(s)

Number Of Ingredients 10

Ingredients

4 avocados, peeled and cut in chunks
1 pint cherry tomatoes, halved
1/2 red onion, large, minced (about 2/3 cup)
1 cup cilantro, fresh, finely chopped
1 red bell pepper, seeded and finely chopped
1 green bell pepper, seeded and finely chopped
2 (15 ounce) cans black beans, rinsed and drained
1/2 cup olive oil
2 limes, juice of (I prefer to use 3 small key limes but either will work)
salt & freshly ground black pepper, to taste

Steps:

Combine avocadoes, cherry tomatoes, red onion, cilantro, bell peppers and black beans in a large bowl. Stir to blend. Drizzle with the olive oil (doesn't have to be an exact measure -- just a good swirl over the bowl to moisten) and add the lime juice and stir to blend. Season to taste with salt and pepper. Serve at room temperature. Refrigerate leftovers (if there are any!).

LOW FAT BEAN SALAD

Low Fat Bean Salad image

Make and share this Low Fat Bean Salad recipe from Food.com.

Provided by Sageca

Categories Vegetable

Time 15m

Yield 12 serving(s)

Number Of Ingredients 12

Ingredients

1 (15 ounce) can kidney beans, drained
1 (15 ounce) can pinto beans, drained
1 (15 ounce) can black-eyed peas, drained
1 cup frozen corn, thawed
1 red bell pepper, finely chopped
1 celery, finely chopped
2 green onions, finely chopped
2 garlic cloves, crushed
2 tablespoons chopped fresh parsley
3 tablespoons lemon juice
2 tablespoons olive oil
salt and pepper

Steps:

Combine all ingredients in a large bowl.
Refrigerate overnight, stirring occasionally.
Use your choice of beans.
Rinse the canned beans real well.
Add your choice of vegetables or your own vinaigrette.
Enjoy.

COOL CUCUMBER AND BLACK BEAN SUMMER SALAD

Cool Cucumber and Black Bean Summer Salad image

A twist on the usual black bean and corn salad. Great in summer, but I love it year round! A nice, fresh, cooling salad for hot days. ^_^

Provided by The Easy Vegan

Categories Black Beans

Time 16m

Yield 6 serving(s)

Number Of Ingredients 10

Ingredients

1 English cucumber, diced
1 (15 ounce) can black beans, drained and rinsed
1 (15 ounce) can corn, drained
1/2 red onion, chopped
1 garlic clove, minced
1 1/2 tablespoons lime juice
1 tablespoon cilantro
1/2 teaspoon cumin
1/4 teaspoon cayenne pepper
salt and pepper

Steps:

Make sure everything is drained well, mix everything in a bowl and serve! Great alone, as a salsa for chips, or on a taco salad!
(If you find your red onions garlic a little too spicy and hot, separately microwave them for 20-30~ seconds or longer depending on the strength of your microwave, and then add them.).

Nutrition Facts : Calories 149.4, Fat 1.5, SaturatedFat 0.2, Sodium 3.1, Carbohydrate 30.3, Fiber 6.6, Sugar 4.5, Protein 7.5

LOW-FAT BLACK BEAN-PASTA SALAD (VEGAN)

Low-Fat Black Bean-Pasta Salad (Vegan) image

This colorful creation has a lot more flavor and a lot less fat than traditional pasta salad. It's easy to throw together, and with lots of vegetables and vegetarian protein it can be served as a light entree or a hearty side dish, perfect for potlucks, picnics or packed lunches. It can easily be made gluten-free by subbing gluten-free pasta.

Provided by Prose

Categories One Dish Meal

Time 30m

Yield 8 serving(s)

Number Of Ingredients 11

Ingredients

6 ounces whole wheat rotini
1 (15 ounce) can black beans, drained and rinsed
2 ounces sliced black olives, drained and rinsed
1/2 green bell pepper, chopped
2 carrots, grated
1/2 cup green onion, chopped
1 garlic clove, minced
1 fresh jalapeno, minced (or other hot pepper) (optional)
2 tablespoons fresh cilantro or 2 tablespoons fresh parsley, chopped
15 ounces chunky salsa (I like Pace)
1/2 teaspoon lemon pepper

Steps:

Cook the pasta according to the package directions. Drain and rinse with cold water.
In a large bowl, mix the pasta, beans, and veggies.
Toss with salsa and lemon pepper. This can be served immediately, but the flavor is better if it is refrigerated for a few hours or overnight.

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