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Southwestern Bean Salad

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April 30, 2013 | Issue 450

Kids in the Kitchen

Southwestern Bean Salad

This week’s recipe comes from our healthy kids program, created to help instill the importance of nutrition in a younger generation. Protein helps maintain a strong immune system, promotes cell growth and repair, and aids in muscle health. To teach the power of plant proteins, we’re featuring a fun and easy dish made with fiber-rich beans, colorful corn and crunchy peppers and carrots. By helping your kids make nutritious choices today, you’re putting them on track for a healthier future.

Makes 6 servings.

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

  • 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
*If you don’t have low-sodium beans, rinse regular beans thoroughly in a colander and drain before using to significantly decrease sodium content.


  1. Open can of beans and can of corn. Over the sink, empty both cans into a strainer and rinse thoroughly. Let water drain from strainer.
  2. Put the beans and corn into a large salad bowl. Add chopped pepper, chopped carrots, olive oil and salsa.
  3. Mix together with a large spoon and serve.
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Grocery list

No-salt-added black beans
No-salt-added canned corn kernels
Green, red or yellow bell pepper
Mild tomato salsa
Olive oil

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Did You Know?

We know now that our body can combine the plant proteins we eat at different times during the day to make the protein our body needs to repair its muscles, help keep the immune system strong and continue growing healthy.

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