Thursday, July 16, 2009

Black Bean Salad

Beans are so healthy, they have it all; the fiber, the protein, lots of vitamins, minerals and protective phyto-chemicals. I have been learning about the benefits of soaking grains and beans in a slightly acid solution. The purpose is to neutralize the phytic acid which blocks absorption of some of the minerals. Just a tablespoon of kefir, lemon juice or apple cider vinegar per cup of beans in the the soaking liquid for 12-24 hours does the trick. Of coarse they cook up faster this way too.

Black beans are so versatile as they are fairly small and become soft while holding their shape. The texture blends well with lots, try them in sloppy joes, shepard's pie, tacos or enchiladas. I added quinoa to my salad, another power house, which is totally optional. It should be soaked and cooked separately. I cooked it for 2 minutes in my pressure cooker. I bet avocado would be good in this too. I love the light dressing, it brightens the flavor of the salad/salsa.

1 pressed garlic clove
1 tablespoon apple cider vinegar
1 tablespoon olive oil
2 teaspoons honey
1 teaspoon cumin
1 teaspoon salt
1/8 teaspoon pepper
3 cups black beans (cooked)
1 cup corn (I like the roasted corn from Trader Joe's the best)
½ cup cooked red quinoa
¼ cup red bell pepper, finely diced
¼ cup red onion, finely chopped
1/3 cup cilantro, chopped

Whisk together garlic, vinegar, oil, honey and spices to form a dressing. Combine all other ingredients, pour dressing over and toss. Serve as a side dish alone, with chips or in tacos.

Black Bean Salad on Foodista

10 comments:

  1. I've done this (minus the honey and vinegar) with lime, cilantro and green onion- it's another option. I'd put lime, cilantro and green onion in my breakfast cereal if I could...those are my faves!

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  2. Kara, this looks like a nice alternative to the usual.. I'm going to try it... Thanks!

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  3. by the way.... they kyle comment is from Heidi... ha ha

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  4. This is wonderful, as with all your recipes! I love your blog.

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  5. I can never bring myself to spring for a jar of tahini - seems so expensive. Someday... :)

    Katie

    PS - Please add the link to the beans carnival in your post.

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  6. Oops - that comment was for the hummus. This salad is perfect for bean lovers, but I don't really do them cold in this quantity - yet. I'll work up to it!

    :) Katie

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  7. Katie, peanut butter is a frugal alternative to tahini. The texture and flavors are similar when masked by the garlic. Another option if you have a powerful blenders is to use whole sesame seeds. Just place them at the bottom of your blender with the rest of the ingredients on top and they blend right up in the hummus.

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  8. Virginie- CanadaJuly 24, 2010 at 7:57 PM

    I just made the black bean salad, with a little modification: 2 cups of cooked brown rice instead of quinoa and only 2 cups of beans instead of 3. I also didn't put the chopped onions because they weren't nice at the store. Anyway, it is soooooooo good! The taste is addictive really! I just made this, after having already had dinner, and I keep going into the fridge to have a little forkful of it lol! Thanks so much for sharing! I'm bookmarking this site!

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It's rude to eat and run. Humor me with conversation please!

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