Chopped Black Bean & Corn Mason Jar Salad

10 10 543
Ingredients Minutes Calories
Prep Cook Servings
10 min 0 min 5
Chopped Black Bean & Corn Mason Jar Salad
Health Rating

Ingredients


1 1/4 cup Salsa, ready-to-serve
171 gm Greek yogurt, plain, 1% M.F.
4 cup Cherry Tomatoes (halved)
1 medium Red onion (chopped)
2 can (15oz) Black beans, canned (drained and rinsed)
341 gm Frozen yellow corn kernels (thawed)
2 avocado(s) Avocado (peeled and chopped)
142 gm Pepper jack cheese (cut into small cubes)
4 cup Lettuce, romaine
1/4 cup Cilantro (coriander) (optional)

Instructions


1. In 5 mason jars pour ¼ cup of salsa each.

2. Then divide the greek yogurt evenly among the jars. This will equal about 1 ½ tablespoons of greek yogurt per jar.

3. Next divide and layer the rest of the ingredients evenly between the 5 mason jars starting with tomatoes then following with onions, black beans, corn, avocado, cheese, and ending with romaine and cilantro.

4. When ready to eat pour into a bowl, mix together, and enjoy!

Notes:

Beans

are a great source of plant-based protein and are high in fiber which aids in healthy digestion

Avocados

are high in monounsaturated fatty acids which are SO important for heart health!


Nutrition Facts

Per Portion

Calories 543
Calories from fat 194
Calories from saturated fat 61
Total Fat 21.6 g
Saturated Fat 6.7 g
Trans Fat 0
Polyunsaturated Fat 2.2 g
Monounsaturated Fat 8.1 g
Cholesterol 24.9 mg
Sodium 1627 mg
Potassium 1713 mg
Total Carbohydrate 62 g
Dietary Fiber 22.2 g
Sugars 10.4 g
Protein 24.9 g

Dietary servings

Per Portion


Meat Alternative 0.9
Milk Alternative 0.8
Vegetables 6.0

Energy sources


Pygal46%467.00227226875165183.569028034589336%313.31992004716443252.0423477557109218%332.1299630119776121.4573453105929146%36%18%CarbohydratesFatProtein
Salad