lunch

Citrus Black Bean and Corn Salad

PregnancyMexican-InspiredEasyServes 215 min

Black beans, sweet corn, and diced bell peppers tossed in a fresh lime vinaigrette over a bed of mixed greens.

This bright, fresh salad is built around a mother's early pregnancy needs. Beans and leafy greens provide an excellent source of folate, which is the central nutrient needed as the baby's neural tube forms and closes. Meanwhile, the rich vitamin C from the lime juice and red bell pepper helps the mother's body efficiently absorb the plant-based iron found in the beans and spinach, supporting her expanding blood supply.

View Nutrition Facts

One serving≈370 kcal · 14 g protein

Calories370 kcal

Protein14 g

Carbs50 g · 10.2g sugar

Fat16 g · 2.3g sat

Fiber13 g

Sodium1,100 mg

Folate317 mcg DFE

Iron5.2 mg

Calcium124 mg

Choline61 mg

Iodine68 mcg

Zinc2 mg

from its ingredients

Ingredients

1 can black beans, rinsed and drained
2 ears corn, kernels sliced off
1 red bell pepper, diced
½ red onion, finely diced
1 lime, juiced
2 tbsp olive oil
1 tsp cumin
½ tsp salt
¼ tsp black pepper
4 cups spinach, washed well
¼ cup cilantro, chopped

Method

1In a small bowl, whisk together the lime juice, olive oil, cumin, salt, and black pepper to make the vinaigrette.
2In a large bowl, gently combine the drained black beans, corn kernels, diced red bell pepper, red onion, and chopped cilantro.
3Pour the vinaigrette over the bean and corn mixture and toss well to coat. Let it sit for 5 minutes so the flavors meld.
4Divide the washed spinach between two bowls or plates.
5Top the greens with the citrus black bean and corn mixture. Serve immediately or pack for later.

Plan and shop this meal

Tell us where you are in your journey and we’ll match meals like this to your days — free.

Start free