昼食普通

Spinach Black Bean Salad

Name: Spinach Black Bean Salad
Prep time: 15 min
Total time: 15 min
Yield: 3
Ingredients: 2 tablespoons vinegar; 1 tablespoon vegetable oil; 1 tablespoon dijon mustard; 1 teaspoon garlic powder; 1/2 teaspoon dried oregano; 1/2 teaspoon dried basil; ground nutmeg; 2 cups fresh spinach; 1 1/2 cups canned low-sodium black beans, drained and rinsed; 2 medium tomatoes, chopped; 1 small red onion, chopped

This tasty salad is packed with protein and fiber. Add your favorite salad toppings to make it a fast favorite.

15 min3 人前

栄養成分（1食あたり）

1食あたりの値 · 1食分の量: 1 cup

201

カロリー

タンパク質

29g

炭水化物

脂質

11g

食物繊維

糖類

244mg

ナトリウム

飽和脂肪酸 1 g · コレステロール 0 mg

リングは1食分を2,000kcalの基準日に対する割合で表示します。Nutrolaアプリではあなた自身の目標に合わせて表示されます。

材料

vinegar
2 tablespoons
vegetable oil
1 tablespoon · or cooking oil of choice
dijon mustard
1 tablespoon
garlic powder
1 teaspoon
dried oregano
1/2 teaspoon
dried basil
1/2 teaspoon
ground nutmeg
1/8 teaspoon, optional
fresh spinach
2 cups
canned low-sodium black beans, drained and rinsed
1 1/2 cups
tomatoes, chopped
2 medium
red onion, chopped
1 small

作り方

1
Wash hands with soap and water.
2
In a large bowl, combine vinegar, oil, mustard, garlic, oregano, basil, and nutmeg.
3
Wash, drain, and chop spinach.
4
Add spinach, black beans, tomatoes, and onions to vinegar and oil. Toss well and serve.

メモ

•Top your salad with other vegetables, such as mushrooms, peppers, cucumbers, zucchini, yellow squash, or red onions.
•Add cooked chicken, egg, or tuna for more protein.
•Add cubes of cheddar, Swiss, or smoked Gouda cheese.
•Fruit makes a great addition! Try dried cranberries, cherries, raisins, or apricots or fresh berries in season.

出典: USDA MyPlate Kitchen · Farm Fresh Summertime Recipes Connecticut Food Policy Council

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