This healthy and easy-to-make salad is a palate-pleaser that will keep you coming back for more.
The black beans in this recipe provide a substantial amount of folate, choline and phosphorus, while the avocado contains potassium, copper, vitamin B5 and a solid amount of monounsaturated fat.
A little bit of watercress provides a generous helping of vitamins A, C and K1, while the almonds boost the copper, magnesium and manganese.
Scorecard
- Diet Quality Score = 51%
- Satiety Index Score = 23%
- Protein % = 11%
- P:E ratio = 0.3
Macros
One serving provides 540 calories, 15 g of protein, 39 g of fat, and 20 g of net carbs.
Micros
The Cronometer screengrab below shows the nutrients provided by 2000 calories of this recipe relative to the Optimal Nutrient Intakes.
Ingredients
SERVES 1
- 50 g watercress
- 1/2 cup tinned black beans, drained and rinsed
- 1 tomato (approx 100g), diced
- 15 almonds, whole (dry toasted optional)
- 1 tbsp olive oil
- Half an avocado, sliced
- Salt and pepper
Directions
- Place the watercress on a plate.
- In a small bowl, mix together the black beans, tomatoes, almonds and olive oil.
- Place this mixture over the watercress.
- Top with sliced avocado.
- Sprinkle over salt and pepper to taste.
More
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