Mexican Bean Salad

Mexican Bean Salad is a vibrant, fresh side dish originating from Mexican and Tex-Mex culinary traditions. It typically combines a mix of beans (like black beans, pinto beans, and kidney beans) with chopped vegetables such as corn, tomatoes, onions, and bell peppers, all tossed in a zesty lime or vinegar-based dressing.

🍽️ Nutrition at a glance

This salad is a high-fiber, plant-based protein powerhouse, making it a filling and nutritious option. A standard serving (about 1 cup) generally provides around 200-250 calories, with the majority of its energy coming from complex carbohydrates and protein.

Nutrition breakdown

Calories	180 kcal
Protein	8 g
Carbs	28 g
Fat	5 g
Fiber	10 g
Sugar	5 g
Sodium	450 mg
Potassium	400 mg
Iron	2.5 mg
Magnesium	60 mg
Folate	120 mcg
Vitamin C	15 mg
Vitamin A	45 mcg
Calcium	80 mg
Zinc	1.5 mg

Per 1 cup (240 g) · estimated, varies by recipe

💡 What's interesting

Culturally, it's a perfect example of the 'three sisters' agricultural tradition (beans, corn, squash) adapted into a modern, no-cook dish. Nutritionally, combining beans with grains like corn creates a complete protein, making it a particularly valuable meal for vegetarians and vegans.