Southwest Salad With Black Beans And Corn
| CATEGORY | CUISINE | TAG | YIELD | |
|---|---|---|---|---|
| Vegetables, Grains | Vegan | Miamiherald, Salads, Vegan, Vegetarian | 6 | To 8 serve |
INGREDIENTS
| 2 | c | Dried black beans or |
| 4 | c | Canned black beans, drained |
| 3 | Garlic, minced | |
| 1/2 | c | Heaping red onion |
| 1 | Red bell pepper, cored | |
| seeded and minced | ||
| 1 | Carrot, minced opt | |
| 1 | t | Salt |
| 1/2 | c | Extra virgin olive oil |
| 1/2 | c | Fresh lime juice, 3-4 limes |
| 2 | To 3 ts whole cumin seeds | |
| 1/2 | c | Minced fresh cilantro |
| 1/2 | c | Minced fresh parsley |
| 1/2 | c | Minced fresh basil |
| 1 | t | Crushed red pepper |
| Freshly ground black pepper | ||
| 3 | To 4 corn tortillas, opt | |
| 9 | g fiber, 371mg sodium |
INSTRUCTIONS
Soak the beans for at least 4 hours, but preferably overnight. Drain off any excess soaking water, place the soaked beans in a soup pot and cover with fresh water. Bring just to a boil, then cover abd turn the heat way down. Cook at a very slow simmer until beans are tender, 1 1/4 to 1 1/2 hours. Check form time to time to be sure there is enough water and add more if necessary. When the beans are cooked, drain them well. Then rinse thoroughly in cold water and drain them well again. In a large bowl, combine beans, corn, garlic, onion, bell pepper, carrot if using, salt, olive oil and lime juice. Roast the whole cumin seeds in a cast-iron skillet over medium heat, stirring several minutes. Add the toasted seeds to the salad, along with the cilantro, parsley, basil and red and black pepper to taste and mix thoroughly but gently. If using tortillas, lightly brush both sides with olive oil and cut tortillas into strips approximately 1/4 inch wide and 1 1/2 inches long. Cook the strips slightly by tasoting them in a 350-degree oven or toaster oven for about 2 minutes or in a heavy skillet over medium heat for 2-3 minutes. They should be partly crispy and pastly chewy. Stir these into the salad shortly before serving or scatter them on top as a garnish. Nutritional info per serving: 455 cal; 18g pro, 58g carb, 19g fat(36%), Source: Still Life With Menu by Mollie Katzen The Complete Vegetarian, Miami Herald 11/2/95 Posted to MM-Recipes Digest V3 #226 Date: 20 Aug 96 00:16:20 EDT From: "Lisabeth Crawford (Pooh)" <104105.1416@compuserve.com>
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Nutrition (calculated from recipe ingredients)
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Calories: 253
Calories From Fat: 11
Total Fat: 1.3g
Cholesterol: 0mg
Sodium: 805.7mg
Potassium: 866.5mg
Carbohydrates: 45.9g
Fiber: 18g
Sugar: 1g
Protein: 17.2g