Healthy Pregnancy Recipes: Avocado Black Bean Salad

MAKES 4 SERVINGS

PREP TIME: 8 minutes

COOK TIME: 0 minutes

TOTAL TIME: 8 minutes

Key Prenatal Benefits

High in...

  • Copper, which supports the development of your baby’s heart, skeletal system, brain, and nervous system
  • Fiber, which prevents constipation
  • Iodine, which plays a key role in growth and development, including brain development

Good source of...

  • Magnesium, which serves as an important component of more than 300 enzymes in the body
  • Manganese, which plays a role in metabolism and blood clotting and aids in your baby’s development of organs, bones, connective tissue, and hearing
  • Niacin, which allows for normal nervous system function
  • Omega-3 fatty acids, which promote your heart health and support the development of your baby’s brain and eyes
  • Omega-6 fatty acids, which support the normal development of your baby’s brain and eyes
  • Pantothenic acid, which supports your immune system
  • Phosphorus, which is a component of all cell membranes, as well as DNA and RNA, and aids in the development of strong teeth and bones
  • Potassium, which is essential to your baby’s nervous system development and aids in the formation of strong teeth and bones
  • Riboflavin, which is necessary for tissue function, respiration, and metabolism
  • Vitamin B6, which may ease morning sickness and assists in the development of your baby’s brain and nervous system
  • Vitamin C, which supports the immune system, aids in your postnatal recovery, and promotes your baby’s healthy cell development
  • Vitamin E, which fosters your baby’s eye development and aids in your postnatal recovery
Ingredients  
1 tablespoon lime juice or vinegar
4 ½ teaspoons olive oil
1 can (15.5 ounces) black beans, rinsed and drained
¼ green bell pepper, finely chopped
1 clove garlic, minced
½ teaspoon salt
⅛ teaspoon ground black pepper
⅛ teaspoon cayenne (optional)
1 ½ teaspoons chopped cilantro
1 avocado (8 ounces), pitted and quartered
 

Directions

  1. Place the lime juice in a large bowl and gradually whisk in the oil. Stir in the beans, bell pepper, garlic, salt, black pepper, and cayenne (if using). Taste the mixture and add more lime juice if you like. Stir in the cilantro
  2. Place the avocado, flesh side up, on four plates. Spoon the bean mixture into the cavities so it overflows onto the plates.

TIP

Make the bean salad up to five days ahead and store it in the refrigerator. Cut the avocado just before serving to minimize the darkening that occurs when avocado is exposed to air.

NUTRITION (Per Serving)  
CALORIES 202.1 cal
FAT 13.6 g
SATURATED FAT 2 g
SODIUM 560.6 mg
CARBOHYDRATES 17.3 g
TOTAL SUGARS 0.6 g
DIETARY FIBER 8.8 g
PROTEIN 5.4 g
BIOTIN 2 mcg
CALCIUM 34.3 mg
CHLORIDE ----
CHOLESTEROL 0 mg
CHOLINE 8.9 mg
CHROMIUM 0 mcg
COPPER 0.3 mg
FOLATE 47.2 mcg
IODINE 89.3 mcg
IRON 1.7 mg
MAGNESIUM 42 mg
MANGANESE 0.3 mg
NIACIN 2.5 mg
OMEGA-3 FATTY ACIDS 0.2 g
OMEGA-6 FATTY ACIDS 1.5 g
PANTOTHENIC ACID 0.8 g
PHOSPHORUS 107.5 mg
POTASSIUM 510 mg
RIBOFLAVIN 0.2 mg
SELENIUM 1.24 mcg
THIAMIN 0.1 mg
VITAMIN A 123.9 IU
VITAMIN B6 0.2 mg
VITAMIN B12 0 mcg
VITAMIN C 13.1 mg
VITAMIN D 0 IU
VITAMIN E 2.1 mg
VITAMIN K 16 mcg
ZINC 0.8 mg