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Healthy Recipes


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Southwestern Bean Salad


This recipe comes from the American Institute of Cancer Research's 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.


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. extra virgin 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.

(As always, choose organic content and fresh content as much as possible for the healthiest recipe.)



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.

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.

Original recipe and image source:

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