Southwest Salad With Black Beans And Corn Recipe
Servings: 6
Ingredients
- 2 c. Dry black beans or possibly
- 4 c. Canned black beans, liquid removed
- 3 cl Garlic, chopped
- 1/2 c. Heaping red onion
- 1 med Red bell pepper, cored, seeded and chopped
- 1 med Carrot, chopped (opt)
- 1 tsp Salt
- 1/2 c. Extra virgin extra virgin olive oil
- 1/2 c. Fresh lime juice(3-4 limes)
- 2 x To 3 ts whole cumin seeds
- 1/2 c. Chopped fresh cilantro
- 1/2 c. Chopped fresh parsley
- 1/2 c. Chopped fresh basil
- 1 tsp Crushed red pepper
- Â Â Freshly grnd black pepper
- 3 x To 4 corn tortillas (opt)
Directions
- Soak the beans for at least 4 hrs, 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 till beans are tender, 1 1/4 to 1 1/2 hrs. Check form time to time to be sure there is sufficient water and add in more if necessary. When the beans are cooked, drain them well. Then rinse thoroughly in cool water and drain them well again. In a large bowl, combine beans, corn, garlic, onion, bell pepper, carrot if using, salt, extra virgin olive oil and lime juice. Roast the whole cumin seeds in a cast-iron skillet over medium heat, stirring several min. Add in 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 extra virgin 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 possibly toaster oven for about 2 min or possibly in a heavy skillet over medium heat for 2-3 min. They should be partly crispy and pastly chewy. Stir these into the salad shortly before serving or possibly scatter them on top as a garnish.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 283g | |
| Recipe makes 6 servings | |
| Calories 844 | |
| Calories from Fat 184 | 22% |
| Total Fat 20.91g | 26% |
| Saturated Fat 3.22g | 13% |
| Trans Fat 0.0g | |
| Cholesterol 0mg | 0% |
| Sodium 410mg | 17% |
| Potassium 3026mg | 86% |
| Total Carbs 126.61g | 34% |
| Dietary Fiber 30.6g | 102% |
| Sugars 6.48g | 4% |
| Protein 42.66g | 68% |
