Black Bean Salad in Ten Minutes!
March 30th 2008 05:46
I was looking for a recipe for black bean salad and was amazed to find out just what a powerhouse of nutrition these unassuming little beans are. They're a great source of:
* Protein
* Dietary fibre
* Antioxidants (contained in the beans' coloured coating)
* Omega-3 fatty acids (more than most other types of bean)
* Vitamins and minerals (including folate, iron, B1 and magnesium)
You might also have seen these little guys going by the name black turtle beans (!), Mexican beans, black Spanish beans, Tampico beans or Venezuelan beans. Like these names suggest, black beans are used extensively in South American, Central American and Mexican cooking. Try this corn and black bean salad to get some Me-hi-caaan into your kitchen!
Black Bean Salad (serves 4)
What you need:
420g black beans (use tinned beans or cook 1 cup dry black beans for 1-1.5 hours in 4 cups of water, until tender)
1 cup sweet corn (fresh from the cob or frozen)
100g cherry tomatoes (cut into halves or quarters)
1 small red onion, sliced
1 red capsicum, sliced
1 avocado, sliced
2 Tbsp pumpkin seeds
1/4 cup fresh cilantro, chopped
1/4 cup fresh basil, chopped
2 Tbsp olive oil
2 cloves garlic, crushed
3 Tbsp freshly squeezed lemon juice (or lime for a different taste)
salt & pepper
What to do:
Combine olive oil, lemon/lime juice and garlic, adding salt and pepper to taste. Put all other ingredients in a bowl, and pour dressing over. This salad can be refrigerated for up to three days.
Image from Flickr.com
* Protein
* Dietary fibre
* Antioxidants (contained in the beans' coloured coating)
* Omega-3 fatty acids (more than most other types of bean)
* Vitamins and minerals (including folate, iron, B1 and magnesium)
You might also have seen these little guys going by the name black turtle beans (!), Mexican beans, black Spanish beans, Tampico beans or Venezuelan beans. Like these names suggest, black beans are used extensively in South American, Central American and Mexican cooking. Try this corn and black bean salad to get some Me-hi-caaan into your kitchen!
Black Bean Salad (serves 4)
What you need:
420g black beans (use tinned beans or cook 1 cup dry black beans for 1-1.5 hours in 4 cups of water, until tender)
1 cup sweet corn (fresh from the cob or frozen)
100g cherry tomatoes (cut into halves or quarters)
1 small red onion, sliced
1 red capsicum, sliced
1 avocado, sliced
2 Tbsp pumpkin seeds
1/4 cup fresh cilantro, chopped
1/4 cup fresh basil, chopped
2 Tbsp olive oil
2 cloves garlic, crushed
3 Tbsp freshly squeezed lemon juice (or lime for a different taste)
salt & pepper
What to do:
Combine olive oil, lemon/lime juice and garlic, adding salt and pepper to taste. Put all other ingredients in a bowl, and pour dressing over. This salad can be refrigerated for up to three days.
Image from Flickr.com
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