Your Recipe

No-Cook Black Bean Salad

Zutat  Menge  Kalorien 
Avocado 50g 80kcal
Koriander (Cilantro) Blätter 4g 1kcal
Mais 328g 282kcal
Schwarze Bohnen 425.243g 561kcal
Knoblauch 3g 4kcal
Speisesalz 2.8g 0kcal
Olivenöl 28g 248kcal
Zwiebeln, rot, roh[pl:]Cebula, czerwona, surowa 26g 11kcal
Tomaten, Trauben, roh 341g 92kcal
Limettensaft 57.5g 14kcal

Recipe Instructions:

Ingredients
Ingredient Checklist
½ cup thinly sliced red onion
1 medium ripe avocado, pitted and roughly chopped
¼ cup cilantro leaves
¼ cup lime juice
2 tablespoons extra-virgin olive oil
1 clove garlic, minced
½ teaspoon salt
8 cups mixed salad greens
2 medium ears corn, kernels removed, or 2 cups frozen corn, thawed and patted dry
1 pint grape tomatoes, halved
1 (15 ounce) can black beans, rinsed
Directions
Instructions Checklist
Step 1
Place onion in a medium bowl and cover with cold water. Set aside. Combine avocado, cilantro, lime juice, oil, garlic and salt in a mini food processor. Process, scraping down the sides as needed, until smooth and creamy.

Step 2
Just before serving, combine salad greens, corn, tomatoes and beans in a large bowl. Drain the onions and add to the bowl, along with the avocado dressing. Toss to coat.

Nährwertangaben 
Portionsgröße  316 g | ml
Menge pro Portion  324
1354
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 11g 14%
Gesättigte Fettsäuren  1.6g 8%
Natrium 292mg 13%
Gesamte Kohlenhydrate  48g 18%
Ballaststoffe  14g 49%
Zucker  6.2g
Protein  13g 27%
Vitamin D 0mcg 0%
Kalzium 47mg 4%
Eisen  3.1mg 17%
Kalium 919mg 20%
* Der % Täglicher Wert (TW) gibt an, wie viel ein Nährstoff in einer Portion Lebensmittel zu einer täglichen Ernährung beiträgt. 2000 Kalorien pro Tag werden für die allgemeine Ernährungsberatung verwendet. 
Vitamin
Nährstoff Menge  DV
Vitamin A 11.913 mcg 1%
Thiamin [B1] 0.465 mg 39%
Riboflavin [B2] 0.184 mg 14%
Niacin [B3] 2.929 mg 18%
Pantothensäure [B5] 1.047 mg 21%
Vitamin B6 0.249 mg 15%
Cobalamin [B12] 0 mcg 0%
Folat [B9] 205.048 mcg 0%
Vitamin C 35.357 mg 39%
Vitamin D 0 mcg 0%
Vitamin E 3.142 mg 21%
Vitamin K 17.373 mcg 14%
Betain 0.161 mg 0%
Cholin 64.703 mg 12%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  48.4 g 18%
Sugars 6.2 g 12%
Ballaststoffe  13.8 g 49%
Carbohydrate 41.9 g 0%
Netto-Kohlenhydrate 42.2g
Aminosäuren
Nährstoff Menge  DV
Alanin 0.655 g 0%
Arginin 0.709 g 0%
Asparaginsäure 1.389 g 0%
Cystein 0.128 g 0%
Glutaminsäure 2.009 g 0%
Glycin 0.488 g 0%
Histidin 0.343 g 0%
Isoleucin 0.534 g 0%
Leucin 1.061 g 0%
Lysin 0.78 g 0%
Methionin 0.202 g 0%
Phenylalanin 0.647 g 0%
Prolin 0.656 g 0%
Serin 0.659 g 0%
Threonin 0.513 g 0%
Tryptophan 0.134 g 0%
Tyrosin 0.374 g 0%
Valin 0.662 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 46.6 mg 4%
Kupfer 0.35 mg 39%
Fluorid 0.89 mcg 0%
Eisen  3.11 mg 17%
Magnesium 120.93 mg 29%
Mangan 0.75 mg 33%
Phosphor 258.49 mg 21%
Kalium 919.05 mg 20%
Selen 1.98 mcg 4%
Natrium 291.74 mg 13%
Zink 1.86 mg 17%
andere
Nährstoff Menge  DV
Wasser 240.314 g 0%
Asche 3.203 g 0%