i love me some beans! they are so meaty, tasty and versatile. AND beans are one of the most nutritionally complete foods available; in fact they are the only food to fit into two groups on the USDA Food Guide Pyramid–vegetable and protein. it has been confirmed by numerous studies that a diet incorporating beans, with their low caloric count and high fibre content, helps to lower cholesterol. with the combination of health benefits and incredible variety of flavors and textures, the bean’s should have a prominent place at the modern table. the fact that beans are so inexpensive (they have provided me with great nourishment during some really tough financial times), is even more reason that they should be a mainstay in your pantry.
picnic season is upon us and we all should have a few “go-to” salad recipes that require little work, and which also pack a nutritional punch; this salad is one of my favorites and it meets both requirements.
Black Bean Salad
1 large ripe avocado, mashed
1/4 cup chopped fresh cilantro
2 tablespoons lime juice
2 (15-ounce) cans of black beans, rinsed and drained
4 cups shredded romaine lettuce
1 cup grape tomatoes, halved
1 cup corn kernels, fresh or thawed if frozen
1 small red bell pepper, chopped
1/2 cup toasted pepitas (pumpkin seeds)
in a large bowl, whisk together avocado, cilantro and lime juice until blended. Add beans, lettuce, tomatoes, corn, pepper, pumpkin seeds and toss until evenly coated. add salt and pepper to taste.