Ingredients
2 Avocado, cubed
2 Medium Tomatoes, diced
1/2 Medium White Onion, diced
1 15 oz can Chickpeas, rinsed and drained
1 15 oz can Black Beans, rinsed and drained
1 11 oz can Shoepeg Corn, drained
1/4 cup Red Wine Vinegar
1 tablespoon Rice Wine Vinegar
1 teaspoon Fresh Lemon Juice
1 teaspoon Fresh Lime Juice
2 teaspoons Garlic Powder
1 teaspoon Cumin
1 teaspoon Salt
1 teaspoon Black Pepper
Instructions
1
Mix together in a large bowl
Key Points About Ingredients:
- Avocados provide heart-healthy monounsaturated fats and are rich in potassium, which supports healthy blood pressure.
- Chickpeas and black beans together deliver an impressive plant-based protein punch along with substantial dietary fiber to keep you full longer.
- Shoepeg corn is a sweet, tender white corn variety that adds a pleasant crunch and natural sweetness without overpowering the other flavors.
- Red wine vinegar acts as the primary dressing base, adding bright acidity that enhances all the other flavors while keeping the dish light and oil-free.
- Cumin and garlic powder bring warm, earthy depth to the dressing, complementing the richness of the avocado beautifully.
Key Nutritional Insights:
- Each serving provides roughly 18 grams of plant-based protein from the chickpeas and black beans, making this salad genuinely filling and nutritious.
- The combination of two avocados across four servings means each portion delivers beneficial monounsaturated fats that support heart health and help absorb fat-soluble vitamins.
- With approximately 16 grams of dietary fiber per serving, this salad supports digestive health and sustained energy levels throughout the day.
- This recipe is naturally cholesterol-free, low in saturated fat, and contains no added sugars, making it suitable for a wide range of dietary preferences.
- The tomatoes and lemon and lime juice contribute a meaningful dose of vitamin C, which also helps enhance iron absorption from the beans.
Nutrition Facts
- Serving Size1
- Amount per serving
- Calories480
- Standard DV% Daily Value*
- Total Fat18 g72 g25%
- Saturated Fat2.5 g20 g12.5%
- Trans Fat0 g
- Polyunsaturated Fat2.5 g
- Monounsaturated Fat12 g
- Cholesterol0 mg300 mg0%
- Sodium820 mg2300 mg35.65%
- Total Carbohydrate65 g275 g23.64%
- Dietary Fiber19 g28 g67.86%
- Total Sugars8 g
- Added Sugars0 g50 g0%
- Sugar Alcohal0 g
- Protein18 g50 g36%
- Vitamin D (Cholecalciferol)0 mcg20 mcg0%
- Calcium110 mg1300 mg8.46%
- Iron5 mg18 mg27.78%
- Potassium1150 mg4700 mg24.47%
- Vitamin A620 mcg900 mcg68.89%
- Vitamin C (Ascorbic Acid)22 mg90 mg24.44%
- Vitamin E (Tocopherol)3 mg15 mg20%
- Vitamin K38 mcg120 mcg31.67%
- Vitamin B1 (Thiamin)0.3 mg1.2 mg25%
- Vitamin B2 (Riboflavin)0.2 mg1.3 mg15.38%
- Vitamin B3 (Niacin)2.4 mg16 mg15%
- Vitamin B6 (Pyridoxine)0.55 mg1.7 mg32.35%
- Folate195 mcg400 mcg48.75%
- Vitamin B12 (Cobalamine)0 mcg2.4 mcg0%
- Biotin5 mcg30 mcg16.67%
- Vitamin B5 (Pantothenic acid)1.4 mg5 mg28%
- Choline42 mg550 mg7.64%
- Phosphorus320 mg1250 mg25.6%
- Iodine2 mcg150 mcg1.33%
- Magnesium90 mg420 mg21.43%
- Zinc2.5 mg11 mg22.73%
- Selenium4 mcg55 mcg7.27%
- Copper0.55 mg0.9 mg61.11%
- Manganese1.2 mg2.3 mg52.17%
- Chromium3 mcg35 mcg8.57%
- Molybdenum85 mcg45 mcg188.89%
- Chloride60 mg2300 mg2.61%
