점심보통

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 인분

영양 정보 (1인분 기준)

1인분 기준 · 1회 제공량: 1 cup

201

칼로리

단백질

29g

탄수화물

지방

11g

식이섬유

당류

244mg

나트륨

포화지방 1 g · 콜레스테롤 0 mg

링은 1회 제공량을 2,000kcal 기준일 대비 비율로 보여줍니다. Nutrola 앱에서는 나만의 목표에 맞춰 채워집니다.

재료

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

조리법

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.

메모

•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.

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

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