Salad - bean
Preparation time:
Recipe highlights Serves: 6
- Good source of fibre
- Store covered in fridge (under 5°C)
- Dairy free
- Gluten free
- Egg free
- Nut free
- Vegetarian
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Ingredients
- 1 X 440g can four-bean mix, rinsed and drained
1 X 420g can corn, drained
1/2 red onion, diced
1/2 red and green capsicum, diced
1 tablespoon balsamic vinegar, or to taste
Cooking method
-
Mix all ingredients together in a bowl.
Nutritional facts
 | Average quantity per Serving | Average quantity per 100g |
| Weight (g) | 159.26g | 100.00g |
| Energy (kJ) | 634.62kJ | 398.48kJ |
| Protein (g) | 7.17g | 4.50g |
| Total fat (g) | 1.16g | 0.73g |
| - Saturated fat (g) | 0.14g | 0.09g |
| - Polyunsaturated fat (g) | 0.64g | 0.40g |
| - Monounsaturated fat (g) | 0.21g | 0.13g |
| Cholesterol (mg) | 0.00mg | 0.00mg |
| Carbohydrate-available (g) | 24.22g | 15.21g |
| CarbohydrateSE (g) | 24.22g | 15.21g |
| - Sugars (g) | 4.71g | 2.96g |
| Water (g) | 116.47g | 73.13g |
| Dietary fibre (g) | 7.12g | 4.47g |
| Thiamin (mg) | 0.09mg | 0.06mg |
| Riboflavin (mg) | 0.08mg | 0.05mg |
| Niacin (mg) | 1.27mg | 0.80mg |
| Niacin equivalents (mg) | 2.63mg | 1.65mg |
| Vitamin C (mg) | 9.52mg | 5.98mg |
| Total folate (ug) | 15.11ug | 9.49ug |
| Total vitamin A equivalents (ug) | 8.82ug | 5.54ug |
| Retinol (ug) | 0.00ug | 0.00ug |
| Beta carotene equivalents (ug) | 53.84ug | 33.81ug |
| Sodium (mg) | 424.83mg | 266.75mg |
| Potassium (mg) | 305.13mg | 191.59mg |
| Magnesium (mg) | 35.67mg | 22.40mg |
| Calcium (mg) | 29.76mg | 18.68mg |
| Phosphorus (mg) | 127.84mg | 80.27mg |
| Iron (mg) | 1.97mg | 1.24mg |
| Zinc (mg) | 1.04mg | 0.65mg |
Contributed by:
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Source: International Diabetes Institute (1997),
Diabetes, eating for health recipes, Caulfield.
This recipe was orginally published as:
Bean salad
Recipe publication date on: 08/07/2001
Last reviewed on: 20/11/2012
