Layered Black Bean Salad

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Registered: 12-19-2002
Layered Black Bean Salad
Sat, 09-01-2007 - 11:30am

from RealAge.com:


Layered Black Bean Salad
Ingredients
2 tablespoons olive oil
6 tablespoons fresh lemon or lime juice
3 tablespoons rice wine vinegar
1 tablespoon Dijon mustard
Fresh ground pepper
12 cups baby spinach leaves, stems removed, loosely packed
3 cups cherry or grape tomatoes
1 medium yellow bell pepper, seeded, cut into quarters, and sliced thin
1 medium red bell pepper, seeded, cut into quarters, and sliced thin
Two 15-ounce cans low-sodium or no-salt black beans (drained and rinsed)
4 ounces shredded reduced-fat sharp cheddar cheese
1 medium avocado, peeled, pitted, and sliced into 1/2-inch pieces

Preparation
1. To make the dressing, in a small bowl whisk together olive oil, lemon or lime juice, vinegar, mustard, and pepper. Set aside.
2. In a deep, clear, glass bowl, layer the salad as follows: 6 cups spinach leaves, 1 1/2 cups tomatoes, 1/2 yellow bell pepper, 1/2 red bell pepper, 1 cup beans, 1/2 cup cheese. Repeat the layers. Top the salad with avocado. To serve, pass salad around table followed by the dressing. Serves 6.

Nutrition information (per serving): Calories 324; fiber 17 g; protein 15 g; fat 11 g; saturated fat 2 g; carbohydrate 45 g; cholesterol 0 mg; sodium 75 mg; sugars 3 g.

For more healthy side salads, search the RealAge Recipe Box.




RealAge Benefit: Eating 25 grams (38 grams if you are a man under 50) of fiber per day makes your RealAge 2.5 years younger than eating 12 grams of fiber per day.