Crunchy Southwestern Ensalata

14 6 593
Ingredients Minutes Calories
Prep Cook Servings
2 min 4 min 2
Crunchy Southwestern Ensalata
Health Highlights

Ingredients


1 cup Black beans, raw
1 cup Green cabbage (shredded)
1/2 cup shredded Red cabbage
1 small Tomato (diced)
1/4 small Red onion (minced)
1/2 cup cubes Avocado
1 tbsp Olive Oil, Extra Virgin
1 nut Pine nuts, dried
1 medium tortilla(s) Tortilla, gluten-free (sliced into thin strips)
1 tsp Sea Salt (to taste)
1 tbsp Olive Oil, Extra Virgin (dressing)
2 tbsp Lime juice (fresh) (dressing)
2 tbsp Cilantro (coriander), dried (dressing)
1 pinch Salt and pepper (to taste)

Instructions


  1. Mix the black beans, cabbage, tomato, onion, and avocado in a large bowl.
  2. In another bowl mix olive oil with pine nuts and tortilla strips, add sea salt and pepper to taste.
  3. Heat a large skillet and add oiled pine nuts and tortilla strips.
  4. Lightly brown them (about 4 minutes) and put on top the salad.
  5. Whisk together the remaining olive oil, lime juice, cilantro, salt, and pepper and pour over the salad. Enjoy!

Notes:

Nutrition Highlights

  • Avocados are high in monounsaturated fatty acids which are great for heart health
  • Beans are an important source of plant-based protein and very high in fiber
  • Cabbage is helpful with digestion and contains vitamin C which is a very important antioxidant

 


Nutrition Facts

Per Portion

Calories 593
Calories from fat 196
Calories from saturated fat 30
Total Fat 21.8 g
Saturated Fat 3.4 g
Trans Fat 0.0 g
Polyunsaturated Fat 2.6 g
Monounsaturated Fat 13.6 g
Cholesterol 0
Sodium 1398 mg
Potassium 1953 mg
Total Carbohydrate 85 g
Dietary Fiber 18.6 g
Sugars 6.3 g
Protein 23.9 g

Dietary servings

Per Portion


Fruit 0.1
Meat Alternative 2.4
Vegetables 5.4

Energy sources


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