Simple Summer Black Bean Salad
Black beans are a staple in my summer kitchen. Rich in nutrients from folic acid (256 mcg per cup) to calcium (46 mg per cup), black beans are a good source of plant protein (15 g per cup) and a very high source of fibre at (15 g per cup). Use this recipe as a guide, and add in whatever you have on hand. Bean salads like this one are great on nights when it is too hot to turn on the stove, and perfect as a light summer lunch. Serve with crackers and green salad if desired.
Salad
2 cups cooked black beans (1 large can or 1 cup dried beans, soaked and cooked)
1 small bunch (or 1/2 a large bunch) Cilantro
1 red pepper chopped
fresh tomato, chopped (optional)
1/2 an English cucumber, diced
1/2 – 1 avocado, cubed (add later if taking for lunch the next day)
1 atulfo mango, diced (optional)
Dressing
1/4 – 1/2 cup olive oil
Lime juice (approx 2 tbsp, or the juice of 1-2 limes)
1/2 tsp ground dried coriander
1 tsp ground dried cumin
1 clove finely chopped or minced fresh garlic (optional)
Sea salt to taste (less if using canned beans)
Combine salad ingredients in a bowl. Combine dressing ingredient in a jar, and shake to blend. Pour dressing over salad, toss. Eat!
Black beans are a staple in my summer kitchen. Rich in nutrients from folic acid (256 mcg per cup) to calcium (46 mg per cup), black beans are a good source of plant protein (15 g per cup) and a very high source of fibre at (15 g per cup). Use this recipe as a guide, and add in whatever you have on hand. Bean salads like this one are great on nights when it is too hot to turn on the stove, and perfect as a light summer lunch. Serve with crackers and green salad if desired.
Salad
2 cups cooked black beans (1 large can or 1 cup dried beans, soaked and cooked)
1 small bunch (or 1/2 a large bunch) Cilantro
1 red pepper chopped
fresh tomato, chopped (optional)
1/2 an English cucumber, diced
1/2 – 1 avocado, cubed (add later if taking for lunch the next day)
1 atulfo mango, diced (optional)
Dressing
1/4 – 1/2 cup olive oil
Lime juice (approx 2 tbsp, or the juice of 1-2 limes)
1/2 tsp ground dried coriander
1 tsp ground dried cumin
1 clove finely chopped or minced fresh garlic (optional)
Sea salt to taste (less if using canned beans)
Combine salad ingredients in a bowl. Combine dressing ingredient in a jar, and shake to blend. Pour dressing over salad, toss. Eat!
