Alberta Cancer Foundation

Freshen up with a cucumber and black bean salad

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Serves 4 • Size: 375 millilitres (1 ½ cups)

Nutritional information per serving: 132 kcal; 4 grams fat; 0.3 grams saturated fat; 24 grams carbohydrates; 8 grams fibre; 6 grams protein

Ingredients:

  • 1 large cucumber, diced
  • 250 ml (1 cup) grape or cherry tomatoes, halved
  • 1 can (443 ml) black beans, rinsed and drained
  • 60 ml (1 ¼ cup) red onion, finely chopped
  • 1 medium green bell pepper, seeded and diced
  • 1 medium jalapeno, seeded and minced (optional)
  • 60 ml (1/4 cup) fresh cilantro leaves, chopped
  • 1 medium lime (grated peel and juiced)
  • 10 ml (2 teaspoons) cider vinegar
  • 15 ml (1 Tablespoon) canola oil
  • 1 ml (1/4 teaspoon) pepper

Directions:

  1. Combine all ingredients in bowl.
  2. Toss gently and blend. Serve immediately or cover and refrigerate up to four hours.

Healthy Tip: This versatile, healthy salad contains more than eight grams of fibre per serving. To get your daily orange vegetable serving with this dish, top the salad with 125 millilitres (1/2 cup) of grated carrot. Add the salad to a chicken wrap for lunch, or serve it as a side with dinner.

Karol Sekulic is a registered dietitian with Alberta Health Services who has expertise and interest in the areas of weight management, nutrition and communications.