Food and Nutrition


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Southwestern Bean Salad

This healthy recipe comes from NDSU Extension Service.


•    3/4 c. thick and chunky salsa
•    1/4 c. vegetable oil
•    1/4 c. lime juice
•    1 1/2 tsp. chili powder
•    1 tsp. salt (optional)
•    1/2 tsp. cumin
•    15 1/2 oz. can kidney beans, rinsed and drained
•    15 oz. can black beans, rinsed and drained
•    15 1/2 oz. can garbanzo beans, rinsed and drained
•   2 celery ribs, sliced
•    1 medium onion, diced coarsely
•    1 medium tomato, diced
•    1 c. frozen corn, thawed


Combine in a large bowl the salsa, oil, chili powder, salt, and cumin. Add the beans, celery, onion, tomato, and corn. Toss well. Chill at least two hours to blend flavors.

Makes 10 servings.

Per Serving: about 180 calories, 6.8 grams (g) of fat, 23 g carbohydrate,  and 7 g of fiber.

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