BLACK BEAN SALAD
SALAD, Being one of my favourite protein sources and jam-packed with some serious nutrition plus easy on the pocketbook, it’s a wonder why we peeps don’t include black beans in to our diets more often! Here are just some of the many great reasons to include it during meal times.
Black beans are excellent for blood health.
It is abundant in iron, which enables the body to transport oxygen to red blood cells and for the production of haemoglobin.
A pulse of excellent fibre source, it aids in cleansing and protecting the colon; and its dark features means its high in antioxidants, making it the best bean to consume.
It’s a lean plant-based protein suitable for vegans, vegetarians and meat-eaters alike.
I can think of a number of healthy uses for black beans, like a black bean burger patty, refried beans to go with your burrito, add to salads, thicken soups, dips or make a sweet bean dessert!
Simple to make, I put together a black bean salad with roasted organic sweet tomatoes, avocado, a dash of lime, some greens, spice and heat suitable for a healthy lunch or an entrée for dinner with guests.
This black bean salad consisting of spinach will also juice your body with some serious vitamins and minerals as well as a considerable amount of vitamin K content to aid bone health.
Avocado’s creaminess and monounsaturated fat properties will lower blood pressure and help keep your joints supple.
A sprinkle of smoked paprika on the avo really makes this salad shine.
to consume with rich sources of vitamin C foods like limes to increase iron absorption.
Your hectic lifestyle can no longer be used as an excuse for skipping lunch or dinner! But if you’re really strapped for time, opt for a BPA free can of organic black beans rather than soaking the beans overnight and cooking it.
Give the canned beans a good rinse first though, before assembling the salad.
SIMPLE BLACK BEAN SALAD
- 1 c dried black beans, soaked in filtered water overnight
- 2 large tomatoes, quartered
- 1 c spinach, shredded
- ¼ red onion, sliced
- 1 lime
- 1 birds-eye chilli, seeds removed and finely chopped
- smoked paprika
- avocado oil, to drizzle
- Himalayan salt and freshly cracked pepper
- 1 nice avocado, quartered
- Rinse soaked black beans and pour in to a heavy based pot, filling it with at least an inch of water above the beans. Bring water to the boil then reduce to simmer, cooking for at least an hour. Prep the rest of your ingredients.
- Optional: For a quicker option, use a couple of cans of black beans or 3 cups worth. Give it a good rince before using.
- Pre-heat the oven at 200C after the beans have been cooking for 30 minutes. When the oven reaches the right temperature, layer quartered tomatoes on a baking tray, sprinkle with a bit of salt and roast in the oven for 20 minutes.
- Remove beans from heat and rinse once it is soft to your liking. Set aside to cool.
- Divide beans on 4 dinner plates. Add a quarter of an avocado sprinkled with smoked paprika, tomato and lime on each plate, layer with spinach, onion and chopped chilli, drizzle oil and flavour with salt and pepper.
- If serving with guests, allow them to squeeze the lime to their dish.