Looking for a fresh, cool dish on a hot day? Try this healthy, vegan three-bean salad spiced up with Tex-Mex flavors, tossed with fresh veggies, scooped into individual lettuce cups and topped with avocado. It's colorful, tasty and full of fiber, vitamins and other essential nutrients. And no cooking is required. Assemble it all in bowl, refrigerate for a few hours to let the flavors marry, and then scoop.
We think it's a delicious and light summer recipe that you will come back to again and again.
Tex-Mex Mixed Bean Salad In Lettuce Cups
(Download a printable pdf of this recipe)
Yield: 12 servings
Ingredients:
15-ounce can no-salt-added kidney beans
15-ounce can no-salt-added black beans
15-ounce can no-salt-added cannellini beans
15-ounce can no-salt-added corn
1 cucumber, diced into 1/2-inch cubes
1 green bell pepper, diced into 1/2-inch pieces
1 red bell pepper, diced into 1/2-inch pieces
1 medium red onion, diced
1-2 garlic cloves, minced
1 Tablespoon lemon juice
1 Tablespoon lime juice
2 Tablespoons apple cider vinegar
1 teaspoon granulated sugar
1/2 teaspoon chili powder
1 teaspoon cumin
1/2 teaspoon salt
1 Tablespoon chopped cilantro
2 Tablespoons extra virgin olive oil
2 heads lettuce (Bibb or Baby Romaine)
1 avocado, peeled, pitted, and diced
Directions:
Drain and rinse the kidney beans, black beans, cannellini beans and corn, and place in a large bowl. Add diced cucumber, red and green bell peppers, and onion. Stir gently with a wooden spoon to mix well. In a small bowl, combine garlic, lemon juice, lime juice, apple cider vinegar, sugar, chili powder, cumin, salt, cilantro, and olive oil. Whisk all ingredients until blended. Pour dressing over bean mixture and stir to coat the beans well. Refrigerate for 3 hours.
Wash the lettuce, carefully peel off the leaves into cups, pat dry and set aside. To serve, spoon 1 cup of bean salad into lettuce cups. Garnish with diced avocado.
Nutrition Information Per Serving: 176 Calories; 6 grams Fat; 0.5 gram Saturated Fat; 0 mg Cholesterol; 159 mg Sodium; 25 grams Carbohydrates; 8 grams Fiber; 7 grams Protein
Looking for more info and want to make an appointment with a registered dietitian? Call 1-855-434-5483 or visit Nutrition Services on henryford.com.
