Crunchy Southwestern Ensalata

12 6 630
Ingredients Minutes Calories
Prep Cook Servings
2 min 4 min 2
Crunchy Southwestern Ensalata
Health Rating

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
2 tbsp Cilantro (coriander), dried
1 nut Pine nuts, dried
2 tbsp Lime juice (fresh)
2 tbsp Olive oil
1 medium tortilla(s) Tortilla, gluten-free (sliced into thin strips)
1 tsp Sea salt (To taste)

Instructions


1. Mix the black beans, cabbage, tomato, onion and avocado in a large bowl.


2. In another bowl mix 1 tbsp 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. Optional: ½ c of cooked high quality protein.


5. Whisk together the remaining 1 tbsp olive oil, lime juice, cilantro, sea salt and pepper and pour over salad.

 

Savor every bite!

Notes:

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 630
Calories from fat 195
Calories from saturated fat 28.2
Total Fat 21.7 g
Saturated Fat 3.1 g
Trans Fat 0.0 g
Polyunsaturated Fat 2.8 g
Monounsaturated Fat 14.1 g
Cholesterol 0
Sodium 1361 mg
Potassium 1969 mg
Total Carbohydrate 85 g
Dietary Fiber 18.6 g
Sugars 6.3 g
Protein 24.0 g

Dietary servings

Per Portion


Fruit 0.1
Meat Alternative 2.4
Vegetables 5.4

Energy sources


Pygal54%467.1418879525671205.312800980443831%297.93123245338455226.060906190573415%339.509232212163117.150399975648854%31%15%CarbohydratesFatProtein
Recipe from:
Lunch
Main
Salad