How many calories are in Bean, Corn, Tomato and Lettuce Salad?
Bean, Corn, Tomato and Lettuce Salad has about 426 calories per serving based on the current ingredient list and serving size on this page.
InternationalSaladsVegetarianGluten FreeVeganHigh ProteinHigh FiberQuick Meals30 Minute MealsFat Loss FriendlyPost-Workout MealsBalanced Meals
Bean, Corn, Tomato and Lettuce Salad
Bean, Corn, Tomato and Lettuce Salad is a Salads international recipe with 426 calories per serving, nutrition details, and step-by-step preparation guidance.
Calories
426 kcal
Total Time
20 min
Servings
1
Protein
37.9 g
About This Recipe
The story behind Bean, Corn, Tomato and Lettuce Salad
Bean, Corn, Tomato and Lettuce Salad is a salads recipe with broad, cross-cultural appeal rather than roots in a single national cuisine. Dishes like this travel easily between kitchens and regions, picking up local ingredients and techniques along the way, which is why you will find so many variations built around black beans, corn, and tomato.
Like most enduring salads recipes, this one is less about a rigid formula and more about balance. The version on this page is written for 1 serving and lands at roughly 426 calories each, so you can see exactly how it fits your day before you start cooking.
Plan for about 20 minutes from start to finish. The steps below keep the method approachable for a home cook while staying close to the flavors that make Bean, Corn, Tomato and Lettuce Salad worth coming back to.
Ingredients
- Black Beans3/4 cup (150 g)
- Corn1/2 count (125 g)
- Tomato1 count (130 g)
- Lettuce1 cup (35 g)
- Olive Oil1 tablespoon (10 ml)
- Lemon Juice1 tablespoon (15 g)
Instructions
- 1
Step 1
For this recipe you need cooked beans.
- 2
Step 2
Boil water with a bit of salt. In the meantime, shell the corn.
- 3
Step 3
Once boiling, add the corn and let boil for 12-15 minutes or until soft. Remove and drain.
- 4
Step 4
In the meantime, cut some lettuce leaves and then the tomato into small pieces.
- 5
Step 5
For the dressing, mix the olive oil with the lemon juice and salt and pepper to taste.
- 6
Step 6
Put the beans, corn, tomato and lettuce on a plate or bowl. Pour the dressing, mix and serve.
Nutrition Snapshot
Macros and micros at a glance
68/ 100
Forkd Score · Strong
This recipe scores well for protein density and fiber density relative to its per-serving calories.
Calories
426
Protein
37.9g
Carbs
124.2g
Fat
13.3g
Fiber
27.4g
Micronutrients
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Download Forkd AI on the App StoreDiet and Allergen Guide
Vegetarian
Yes
Vegan
Yes
Gluten Free
Yes
Dairy Free
No
Allergens
Tree NutGluten
Meal Prep and Storage
Make it easier to prep ahead
Bean, Corn, Tomato and Lettuce Salad can usually be portioned into airtight containers and refrigerated for 2 to 4 days depending on the ingredients used.
Frequently Asked Questions
Common questions about Bean, Corn, Tomato and Lettuce Salad
How long does Bean, Corn, Tomato and Lettuce Salad take to make?
Bean, Corn, Tomato and Lettuce Salad takes about 20 minutes from start to finish. That is roughly about 20 minutes of prep. Actual times vary with your equipment and how much you prep in advance.
What ingredients can I substitute in Bean, Corn, Tomato and Lettuce Salad?
Most ingredients in Bean, Corn, Tomato and Lettuce Salad can be swapped for what you have on hand. Keep substitutions in the same role, trade one vegetable for another, one starch for another, or a protein for a similar protein, so cooking times and texture stay close. Larger swaps will shift the calories and macros shown on this page.
How should I store leftover Bean, Corn, Tomato and Lettuce Salad?
Bean, Corn, Tomato and Lettuce Salad can usually be portioned into airtight containers and refrigerated for 2 to 4 days depending on the ingredients used. Let it cool before sealing, and keep it refrigerated rather than at room temperature.
Can I freeze Bean, Corn, Tomato and Lettuce Salad?
Bean, Corn, Tomato and Lettuce Salad is best enjoyed fresh and does not freeze well, since its texture changes once thawed. Keep it in the fridge and eat it within a day or two instead.
How do I reheat Bean, Corn, Tomato and Lettuce Salad?
Bean, Corn, Tomato and Lettuce Salad is usually served cold or at room temperature, so it rarely needs reheating. If you prefer it warm, heat it gently and briefly so it does not overcook.
Can I scale Bean, Corn, Tomato and Lettuce Salad up or down?
Yes. Bean, Corn, Tomato and Lettuce Salad is written for 1 serving, and you can multiply or divide every ingredient by the same factor to scale it. Keep the ratios identical and check for doneness rather than watching the clock, since cooking times change only slightly. The calories and macros above are per serving, so they stay the same when you scale evenly.
What pan or dish should I use for Bean, Corn, Tomato and Lettuce Salad?
A large skillet, saucepan, or sheet pan works well for Bean, Corn, Tomato and Lettuce Salad. Pick one big enough to hold the ingredients in a single layer so everything cooks evenly instead of steaming.
How do I know when Bean, Corn, Tomato and Lettuce Salad is cooked properly?
Bean, Corn, Tomato and Lettuce Salad is done when the ingredients are tender and heated through and the flavors have come together. Taste toward the end of cooking and adjust the seasoning before serving.
Is Bean, Corn, Tomato and Lettuce Salad suitable for vegetarians?
Yes. Bean, Corn, Tomato and Lettuce Salad is suitable for vegetarians as written.
Is Bean, Corn, Tomato and Lettuce Salad gluten-free?
Yes. Bean, Corn, Tomato and Lettuce Salad is gluten-free as written, but always double-check packaged ingredients if cross-contact matters to you.
Are there any allergen ingredients in Bean, Corn, Tomato and Lettuce Salad?
Yes. This recipe includes Tree Nut and Gluten. Always review ingredient labels if you are cooking for an allergy-sensitive household.
Can I make Bean, Corn, Tomato and Lettuce Salad ahead of time?
Bean, Corn, Tomato and Lettuce Salad can usually be portioned into airtight containers and refrigerated for 2 to 4 days depending on the ingredients used.
How can I adjust Bean, Corn, Tomato and Lettuce Salad for my calorie or macro goals?
Bean, Corn, Tomato and Lettuce Salad already lands in a fairly high-protein range at about 37.9 grams per serving. To push it further, add a lean protein side or slightly increase the main protein portion.
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