Caribbean Black Bean and Orange Salad

This vibrant salad offers a wonderful balance of plant-based protein from black beans, healthy fats from olive oil, and immune-boosting vitamin C from fresh oranges.

Ingredients

Calories next to each ingredient are for that ingredient across the whole recipe (4 servings), not per serving.

• 4 cups romaine lettuce, chopped · 25 kcal in the whole recipe
• 1/4 cup red onion, chopped · 14 kcal in the whole recipe
• 1 cup canned black beans, low-sodium (drained and rinsed) · 232 kcal in the whole recipe
• 1 orange, peeled and diced · 96 kcal in the whole recipe
• 1 tomato, diced · 25 kcal in the whole recipe
• 1 tablespoon olive oil · 96 kcal in the whole recipe
• 3 tablespoons red wine vinegar · 7 kcal in the whole recipe
• 1 teaspoon dried oregano · 2 kcal in the whole recipe
• black pepper to taste (optional)

Method

1. Prepare the fresh ingredients by chopping the romaine lettuce, finely dicing the red onion, peeling and cubing the orange, and dicing the tomato.

   

2. Drain and thoroughly rinse the canned black beans, then set them aside.

   

3. In a small bowl, whisk together the olive oil, red wine vinegar, dried oregano, and black pepper to create the dressing.

   

4. In a large salad bowl, combine the lettuce, onion, black beans, orange, and tomato.

   

5. Drizzle the dressing over the salad and toss gently to combine. Serve immediately or chill in the refrigerator for up to one hour to let the flavors blend.

   

Adapted from a USDA MyPlate Kitchen recipe (public domain). Portions, macros, diet checks and step photos by Besly.