Kid-Friendly Colorful Bean Salad

bean salad

This recipe is kid-friendly, both to make and eat. It contains beans, which provide protein, plus corn, carrots, tomatoes and bell peppers. Serve it with hearty whole-grain bread or whole-wheat tortillas plus some cooked, shredded rotisserie chicken breast or low-fat shredded cheddar cheese.

Southwestern Bean Salad

1 can (about 15 oz.) no-salt added black beans
1 cup no-salt-added canned corn kernels
1 cup chopped green, red or yellow bell pepper
1 cup chopped carrot
3/4 cup mild tomato salsa
1 Tbsp. olive oil


Open can of beans and can of corn. Over the sink, empty both cans into a strainer and rinse well. Let the water drain from the strainer.

Put the beans and corn into a large salad bowl. Add a chopped green pepper, chopped carrots, and salsa.

Mix together with a large spoon and serve.

Makes 6 servings.

Per serving: 125 calories, 3 g total fat (<1 g sat fat), 211 mg sodium, 22 g carbohydrates, 6 g protein, 5 g dietary fiber, 211 mg sodium.

*If you don’t have low-sodium beans, rinse thoroughly to decrease sodium content

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