Day 5

Dinner: Black Bean Salad

Cooking time: 10 minutes

Calories: 335

Ingredients:
  •   ½ cup (93g) reduced-sodium black beans, drained and rinsed
  •   ¼ cup (64g) sweet corn, drained and rinsed
  •   1 medium plum tomato, finely chopped
  •   ½ small red onion, diced
  •   ¼ cup (15g) freshly chopped parsley
  •   1 teaspoon avocado oil
  •   1 tablespoon lemon juice
  •   ½ teaspoon dried basil
  •   ½ teaspoon dried oregano
  •    dash of black pepper
How to make:

1. Combine all the ingredients in a serving bowl and toss well to blend the flavors.

Nutrients

Water: 215.97 g

 

Energy: 335 kcal

 

Protein: 12 g

 

Total lipid (fat): 11 g

 

Saturated fat: 1.5 g

 

Carbohydrate: 52 g

 

Fiber, total dietary: 16 g

 

Sugars, including NLEA: 5.3 g

 

Added sugars: 5.7 g

 

Calcium (Ca): 177.96 mg

 

Iron (Fe): 7.57 mg

 

Magnesium (Mg): 96.08mg

 

Phosphorus (P): 232.49  mg

 

Potassium (K): 854.49 mg

 

Sodium (Na): 208.8 mg