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Black Bean Salad

Black Bean Salad

The red hues of the sweet peppers and onions are a nice contrast to the color of the black beans. The taste of this vibrant Black Bean Salad retains the Latin flair that is associated with black beans.

Ingredients

1 cup dry baby lima beans
5 cups water
3 bay leaves
1 cup finely diced red onion
1 cup finely diced red bell pepper
2 tablespoons freshly chopped cilantro
1/2 teaspoon ground cumin
1 to 2 tablespoons rice wine vinegar
1/2 teaspoon cayenne, or to taste
1 teaspoon freshly minced garlic
Salt
1/4 teaspoon freshly ground black pepper or to taste

Directions

Sort and rinse the beans, then soak overnight in water. Strain and rinse again just before cooking. Boil the 5 cups water with the black beans and bay leaves. Reduce the heat and cook until tender. This should take from 30 to 45 minutes. They should not be allowed to lose their shape. Drain the beans and remove the bay leaves.

Toss the vegetables with the black beans and season with the cilantro, cumin, vinegar, cayenne, and garlic. Toss again and add salt and pepper to taste.

Nutrition Information

Recipe makes 4 servings.
Serving size: 1 cup
Calories: 139; Total Fat: 0.8g; Saturated Fat: 0.1g; Cholesterol: 0mg


Variation: Colorful Black Bean Salad

Colorful Black Bean Salad Ingredients

Colorful Black Bean Salad Salad pairs up with bell pepper, corn, parsley and a tasty red wine dressing.

1/4 cup red wine vinegar
2 tablespoons olive oil
1 teaspoon lemon juice
1 clove garlic, minced
2 teaspoons sugar
1 can (15 oz) black beans, rinsed and drained
1 cup white corn niblets
1 cup chopped red bell pepper
1/4 cup fresh parsley, chopped

Whisk together the red wine vinegar, olive oil, lemon juice, minced garlic and sugar. Set aside.

Combine the can of black beans, rinsed and drained, with the white corn niblets, chopped red bell pepper and chopped fresh parsley; toss with the dressing.

Nutrition information per serving:
Serving size: 1/2 cup
87 calories, 3.5g fat, 3g fiber, 149mg sodium

Nutrition Nibble

Black beans are a very good source of cholesterol-lowering fiber. Just one cup of cooked black beans provides 64 percent of the DV for folate.

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