Fruit and Black Bean Salad

12 January 2022

Nutritional highlights

This simple recipe is low in calories. The black beans provide us with a protein source which can help us feel fuller for longer, but is also needed to support our muscles and create cells, tissues and hormones. Black beans are also high in iron which can prevent our body from becoming deficient, iron is needed to create the protein in red blood cells that carries oxygen around the body. 

Vitamin A is another vitamin we can get from black beans, and is essential for helping our immune system work properly, help with our night vision and keep our skin healthy. We can boost our absorption of vitamin A in this recipe by consuming fat with the black beans - this means the avocado not only provides us with good fat, but can also help us in absorbing other vitamins too. 

Ingredients list

Makes 4 servings
Preparation time: 10 minutes
Cooking time: 0 minutes
  • 1 lime, zested and juiced
  • 1 pepper, deseeded and chopped
  • 1 red chilli, deseeded and chopped
  • 100g cherry tomatoes, halved
  • 1 avocado, de-stoned, peeled and chopped
  • 1 red onion, chopped
  • 1/2 small bag of spinach, chopped
  • 400g black beans, drained. 

Method

Add the lime zest, lime juice, avocado, tomatoes, chilli, onion, pepper and mix in the black beans and spinach. 

Then separate into two bowls or tupperware and it's ready to go! 

Healthy swaps

  • Opt for black beans in water. If you struggle to find them red kidney beans are a great substitute. 
  • Add in other salad favourites like chopped carrot or sweetcord to taste. 
  • Need this to be a little more filling? Try adding a little rice, pasta or quinoa. 
Calories: 265kcal Fat: 9.3g Saturates: 2.1g Total Sugar:  Salt: 0.27g