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# Healthy Recipes: Southwestern Bean Salad
- URL: https://www.foodconsumer.org/healthy_recipes_0430130530/
- Published: 2013-04-30T18:38:00.000Z
- Updated: 2026-09-22T16:12:55.000Z
- Description: Black beans, corn, bell pepper and carrot tossed with mild salsa and olive oil: a no-cook dish from a children's nutrition program that kids can assemble themselves. Six servings at 125 calories, 6 g protein and 5 g fibre each.
- Author: Food Consumer
- Tags: Healthy Recipes from AICR, Recipes & Dining, #vivvo-import

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.

## Directions

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.