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South of the Border Salad

South of the Border Salad

68 Ratings
68 Ratings
Recipe Image
South of the Border Salad on a plate
Makes: 9 servings
Total Cost: $$$$

Make this corn, black bean, and tomato salad in the morning and let it marinate in the refrigerator all day and enjoy it for dinner.

Ingredients

  • 3 cups canned corn, low sodium (drained and rinsed)
  • 2 cans black beans, low-sodium (15.5 ounces each, drained and rinsed)
  • 1 can diced tomatoes with green chilies (10 ounces)
  • 1 onion (medium, chopped)
Dressing Ingredients:
  • 3 tablespoons olive oil (or canola oil)
  • 1/3 cup lemon or lime juice
  • 1/2 teaspoon black pepper
  • ground cumin (1 teaspoon, optional)

Directions

  1. Wash hands with soap and water.
  2. Mix the salad ingredients in a large bowl.
  3. Mix the dressing ingredients in a small bowl.
  4. Pour dressing over corn mixture and mix well.
  5. Cover and refrigerate for at least 2 hours.

Notes

Learn more about:

Source:

2009 Recipe Calendar
University of Maryland Extension
Food Supplement Nutrition Education Program

Nutrition Information

Serving Size: 1/2 cup (224g)
Nutrients Amount
Total Calories 230
Total Fat 6 g
Saturated Fat 1 g
Cholesterol 0 mg
Sodium 319 mg
Carbohydrates 38 g
Dietary Fiber 10 g
Total Sugars 4 g
Added Sugars included 0 g
Protein 10 g
Vitamin D 0 mcg
Calcium 66 mg
Iron 3 mg
Potassium 602 mg

N/A will display when nutrient data is unavailable

Please note: nutrient values are subject to change as data is updated

Nutrients Amount
Total Calories 230
Total Fat 6 g
Saturated Fat 1 g
Monounsaturated Fat 4 g
Polyunsaturated Fat 1 g
Linoleic Acid 1 g
α-Linolenic Acid 0.1 g
Omega 3 - EPA 0 mg
Omega 3 - DHA 0 mg
Cholesterol 0 mg
Carbohydrates 38 g
Dietary Fiber 10 g
Total Sugars 4 g
Added Sugars included 0 g
Protein 10 g
Minerals
Calcium 66 mg
Potassium 602 mg
Sodium 319 mg
Copper 324 mcg
Iron 3 mg
Magnesium 67 mg
Phosphorus 198 mg
Selenium 1 mcg
Zinc 1 mg
Vitamins
Vitamin A 13 mcg RAE
Vitamin B6 0.2 mg
Vitamin B12 0 mg
Vitamin C 9 mg
Vitamin D 0 mcg
Folate 103 mcg DFE
Thiamin 0.3 mg
Riboflavin 0.1 mg
Niacin 2 mg

Nutrients will display if the data is available

Please note: nutrient values are subject to change as data is updated

MyPlate Food Groups

Vegetables 1 cups
Protein Foods 2 ounces

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