Spinach Black Bean Salad

Makes 3 one-cup servings

Ingredients:spinach black bean salad

  • 2 tablespoons vinegar
  • 1 tablespoon vegetable oil
  • 1 tablespoon mustard (Dijon or other)
  • 1 teaspoon garlic powder
  • 1/2 teaspoon dried oregano
  • 1/2 teaspoon dried basil
  • 1/8 teaspoon nutmeg (optional)
  • 2 cups spinach (washed), (more if you like)
  • 1 15-ounce can black beans (unsalted or drain and rinse)
  • 2 tomatoes (chopped)
  • 1 red onion (small, chopped)


  1. In a large bowl, combine vinegar, oil, mustard, garlic, oregano, basil, and nutmeg.
  2. Wash, drain, and chop spinach.
  3. Add spinach, black beans, tomatoes, and onions to vinegar and oil. Toss well and serve.

Source: Connecticut Food Policy Council, Farm Fresh Summertime Recipes

Other options:

  • Top your salad with other vegetables (cucumbers, mushrooms, peppers,yellow squash, red onions, zucchini, etc.).
  • Add cooked chicken, egg, or tuna for more protein.
  • Add cubes of cheddar, Swiss, or smoked Gouda cheese.
  • Fruit makes a great addition—try dried fruit (cranberries, raisins, cherries, apricots) or fresh berries in season.

Nutrient information per serving: 284 calories, 5 g total fat (less than 1 g saturated fat), 201 mg sodium, 51 g carbohydrates,10 g dietary fiber, 10 g protein

Subscribe to Words on Wellness

Enter your email address:

Delivered by FeedBurner