Mexican Salad Bowl

By 30 Minutes or Less
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  • Prep Time: 10 minutes plus refrigeration time


Serves: 5
Cups of Fruits & Vegetables per Serving: 1
Think Variety; Think Color: Red, Yellow/Orange, Green


1 15-oz.can kidney beans, drained
1 16 or 17-oz. can low-sodium, whole kernel corn, drained
2 medium tomatoes, diced
1/2 cup chopped green pepper
4 green onions, thinly sliced
1/2 cup non-fat salad dressing (Italian or French)
1/2 to 3/4 teaspoon chili powder
Chopped lettuce (optional)


Drain kidney beans in colander, rinse; drain again for 1 minute. 

Combine beans with the corn, tomatoes, green pepper, and onions in a large salad bowl. 

Combine salad dressing and chili powder. 

Pour over vegetable mixture, and toss gently to blend. 

Cover; refrigerate for at least one hour before serving. 

Add chopped lettuce before serving if desired.

Each serving provides: an excellent source of vitamin C, folate and fiber, and also a good source of vitamin A and magnesium.


Nutritional Information

  • Calories:    198
  • Carbohydrates:    41g
  • Total Fat:    0.8g
  • Cholesterol:    0mg
  • Saturated Fat:   0.1g
  • Dietary Fiber:    10g
  • % of Calories from Fat:    4%
  • Sodium:    397 mg
  • Protein:    10g
  • Recipe Credit
  • Recipe courtesy of the Polyps Prevention Trial. This recipe meets Produce for Better Health Foundation (PBH) and Center for Disease Control and Prevention (CDC) nutrition standards that maintain fruits and vegetables as healthy foods.



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