Health

Hearts of Palm, Black Bean, and Orange Salad

Hearts of Palm, Black Bean, and Orange Salad

Ingredients

  • Vinaigrette:
  • 1 (11-ounce) can mandarin oranges in light syrup, undrained
  • 2 tablespoons extra-virgin olive oil
  • 2 tablespoons white wine vinegar
  • 1/2 teaspoon salt
  • 1/2 teaspoon ground coriander seeds
  • 1/8 teaspoon ground red pepper
  • Salad:
  • 10 cup romaine lettuce (about 3 heads), torn
  • 1 (15-ounce) can black beans, rinsed and drained
  • 1 (14-ounce) can hearts of palm, drained

Preparation


To prepare the vinaigrette, drain oranges in a colander over a large bowl, reserving 1/4 cup syrup. Discard remaining syrup.

Combine 1/4 cup syrup, oil, and next 4 ingredients (white wine vinegar through pepper) in a small bowl; stir with a whisk until blended.

To prepare the salad, place oranges, lettuce, beans, and hearts of palm in a large bowl; drizzle with vinaigrette. Toss gently to coat.


  • Yield: serves 6 (serving size: 1 1/2 cups)

Nutritional Information

Calories per serving: 143
Caloriesfromfat per serving: 30%
Fat per serving: 5.2g
Saturated fat per serving: 0.7g
Monounsaturated fat per serving: 3.4g
Polyunsaturated fat per serving: 0.6g
Protein per serving: 4.9g
Carbohydrate per serving: 22.4g
Fiber per serving: 5.8g
Cholesterol per serving: 0.0mg
Iron per serving: 4.3mg
Sodium per serving: 690mg
Calcium per serving: 105mg