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Black Bean Salad

Instructions
Make this a day ahead if possible. Rinse and drain beans until liquid runs clear. Chop onions, parsley, cilantro, kale and canned chipotles with adobo sauce in a food processor. Halve cherry tomatoes. Dice bell peppers and avocados. Stir all ingredients together with garlic and green salsa. Serve with tortilla chips or rice for complete protein.

#	Ingredient	Amount	Weight per serving	Calories per serving
1	Beans, low sodium, canned, mature seeds, black	1 canned black beans	43.94 g	40
2	Beans, drained solids, canned, mature seeds, red, kidney	1 canned red beans	43.94 g	54
3	Corn, drained solids, whole kernel, canned, yellow, sweet	1 canned whole kernel corn	43.23 g	29
4	Parsley, fresh	40 sprigs	4 g	1.4
5	Kale, raw	2 cup	4.2 g	1.5
6	Chipotle peppers in adobo sauce by Conservas La Costena S.A.	1 mild	31.75 g	21
7	Peppers, raw, red, sweet	1 large	16.4 g	4.3
8	Peppers, raw, green, sweet	1 large	16.4 g	3.3
9	Tomatoes, year round average, raw, ripe, red	1 cup cherry tomatoes	14.9 g	2.7
10	Salsa verde or salsa, green	1 cup	24.6 g	9.4
11	Chickpeas (garbanzo beans, bengal gram), drained solids, canned, mature seeds	1 can drained	25.3 g	35
12	Onions, raw, sweet	0.5 onion	16.55 g	5.3
13	Cilantro, raw	25 sprig	2.5 g	0.6
14	Garlic, raw	1 clove	0.3 g	0.5
15	Avocados, all commercial varieties, raw	2 avocado, NS as to Florida or California	40.2 g	64

Summary
Number of servings	10
Weight of ingredients	3282 g
Final weight ⓘ
Serving size	328 g

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Black Bean Salad

Nutrition Facts

Portion Size	328 g

Amount Per Portion	273
Calories

% Daily Value *

Total Fat 8.2g	11 %

Saturated Fat 1.2g **	6 %

Sodium 950mg	41 %

Total Carbohydrate 43g	16 %

Dietary Fiber 16g	57 %

Sugar 10g

Protein 11g	22 %

Vitamin D 0mcg **	0 %

Calcium 86mg **	7 %

Iron 3.6mg	20 %

Potassium 774mg **	16 %

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contribute to a daily diet. 2000 calories a day is used for general nutrition advice. ** Amount is based on ingredients that specify value for this nutrient and 0 for those that don't.

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Calories by source

Fat (32.32%)

Protein (19.19%)

Carbs (48.48%)

Black Bean Salad nutrition facts and analysis per 328 g

Vitamins
Nutrient	Amount	DV
Vitamin A, RAE	76.98 mcg	9 %
Carotene, alpha	37.37 mcg
Carotene, beta	853.38 mcg
Cryptoxanthin, beta	108.83 mcg
Lutein + zeaxanthin	1103.89 mcg
Lycopene	383.38 mcg
Retinol	0 mcg
Thiamin [Vitamin B1]	0.195 mg	16 %
Riboflavin [Vitamin B2]	0.211 mg	16 %
Niacin [Vitamin B3]	2.523 mg	16 %
Pantothenic acid [Vitamin B5]	0.86 mg	17 %
Vitamin B6	0.329 mg	19 %
Vitamin B12 [Cobalamin]	0 mcg	0 %
Vitamin B12, added	0 mcg
Folate, DFE [Vitamin B9]	124.28 mcg	31 %
Folate, food	128.09 mcg
Folic acid	0 mcg
Vitamin C [Ascorbic acid]	56 mg	62 %
Vitamin D	0 mcg	0 %
Vitamin E (alpha-tocopherol)	1.84 mg	12 %
Vitamin E, added	0 mg
Tocopherol, alpha	1.84 mg
Tocopherol, beta	0.03 mg
Tocopherol, delta	0.01 mg
Tocopherol, gamma	0.33 mg
Tocotrienol, alpha	0.11 mg
Tocotrienol, beta	0 mg
Tocotrienol, delta	0 mg
Tocotrienol, gamma	0.39 mg
Vitamin K	106.6 mcg	89 %
Vitamin K1 [Phylloquinone]	106.6 mcg
Vitamin K2 [Menaquinone]	0 mcg
Dihydrophylloquinone	0 mcg
Betaine	0.3 mg
Choline	30.1 mg	5 %

Minerals
Nutrient	Amount	DV
Calcium	86.14 mg	7 %
Copper	0.42 mg	47 %
Fluoride	3.4 mcg
Iron	3.6 mg	20 %
Magnesium	67.94 mg	16 %
Manganese	0.689 mg	30 %
Phosphorus	194.89 mg	16 %
Potassium	774 mg	16 %
Selenium	2.87 mcg	5 %
Sodium	949.88 mg	41 %
Zinc	1.37 mg	12 %

Proteins and Amino acids
Protein by amino acid Alanine (4.70%) Arginine (5.80%) Aspartic acid (11.80%) Cystine (1.10%) Glutamic acid (16.50%) Glycine (4.00%) Histidine (2.60%) Isoleucine (4.20%) Leucine (8.00%) Lysine (6.70%) Methionine (1.40%) Phenylalanine (5.40%) Proline (5.70%) Serine (5.60%) Threonine (3.50%) Tryptophan (1.10%) Tyrosine (2.40%) Valine (5.10%) Unspecified (4.40%)
Nutrient	Amount	DV
Protein	10.88 g	22 %
Alanine	0.511 g
Arginine	0.627 g
Aspartic acid	1.283 g
Cystine	0.118 g
Glutamic acid	1.8 g
Glycine	0.431 g
Histidine	0.283 g	25 %
Isoleucine	0.458 g	30 %
Leucine	0.868 g	25 %
Lysine	0.732 g	24 %
Methionine	0.15 g
Phenylalanine	0.588 g
Proline	0.617 g
Serine	0.612 g
Threonine	0.384 g	24 %
Tryptophan	0.119 g	29 %
Tyrosine	0.263 g
Valine	0.552 g	28 %
Phenylalanine + Tyrosine	0.851 g	32 %
Methionine + Cysteine	0.268 g	17 %

Carbohydrates
Nutrient	Amount	DV
Carbohydrate	43.1 g	16 %
Fiber	15.6 g	56 %
Starch	3.52 g
Sugars	10.34 g
Fructose	1.27 g
Galactose	0.04 g
Glucose	1.46 g
Lactose	0 g
Maltose	0.03 g
Sucrose	3.38 g
Net carbs	27.5 g

Fats and Fatty Acids

Fatty acid by type

Saturated (17.00%)

Monounsaturated (62.00%)

Polyunsaturated (21.00%)

Omega-3	Omega-6	Omega-6 / Omega-3 ratio
0.05 g	0.01 g	0.20

Nutrient

Amount

10 %

6 %

Docosanoic acid

Eicosanoic acid

Heptadecanoic acid

Pentadecanoic acid

Tetracosanoic acid

Heptadecenoic acid

Pentadecenoic acid

Tetradecenoic acid

α-linolenic acid n-3 (ALA)

γ-linolenic acid n-6 (GLA)

Cis,cis-eicosadienoic n-6 acid

Eicosadienoic acid

Sterols
Nutrient	Amount	DV
Beta-sitosterol	30.55 mg
Campesterol	2.01 mg
Cholesterol	0 mg	0 %
Phytosterols	2.72 mg
Stigmasterol	0.8 mg

Other
Nutrient	Amount	DV
Alcohol, ethyl	0 g
Ash	2.87 g
Caffeine	0 mg
Theobromine	0 mg
Water	236.17 g

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Black Bean Salad recipe nutrition value and analysis. Daily values are based on a 2000 calorie a day diet. Recommended daily intake of essential amino acids is provided for 180 lbs person. Actual daily nutrient requirements might be different based on your age, gender, level of physical activity, medical history and other factors. All data displayed on this site is for general informational purposes only and should not be considered a substitute of a doctor's advice. Please consult with your doctor before making any changes to your diet. Nutrition labels presented on this site is for illustration purposes only. Food images may show a similar or a related product and are not meant to be used for food identification. Nutritional value of a cooked product is provided for the given weight of cooked food. This page may contain affiliate links to products through which we earn commission used to support this website development and operations. Data from USDA National Nutrient Database.

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Black Bean Salad

Black Bean Salad

Calories by source

Black Bean Salad nutrition facts and analysis per 328 g

Protein by amino acid

Fatty acid by type