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Health & Longevity Black Bean Salad

Whether you’re a meat eater, a vegan, or somewhere in between, this black bean salad does what most other salads can’t do— it provides over 10 grams of protein per cup and, eaten regularly, can prolong your life (1). PS- this recipe also works great as a salsa for tortilla chips or any Mexican dish calling for salsa.

The base of this recipe is black beans, of course. I used canned beans, so this recipe comes together quickly and easily. Here’s what I changed to make this recipe so tasty:

❤️ I switched to a combination of cherry tomato and bell pepper for a more interesting texture, color and flavor.

❤️ I added lime zest for extra lime flavor without drowning the salad in liquid.

❤️ And, I actually offered amounts of vinegar and salt, since I know better now. Lime juice and white wine vinegar give it such a nice zing.

❤️ I served individual portions with fresh avocado on top, rather than mixing the avocado into the salad, since it will deteriorate before the rest does.

𝗜𝗡𝗚𝗥𝗘𝗗𝗜𝗘𝗡𝗧𝗦

•3 cans of black beans (15 ounces each) or 4 ½ cups cooked black beans, rinsed and well-drained.
•2 ears of corn, shucked, or 1 cup of defrosted frozen corn
•1 orange, yellow or red bell pepper, chopped
•1 cup quartered cherry tomatoes
•1 cup chopped red onion (from 1 small onion)
•½ cup finely chopped fresh cilantro (about ½ medium bunch)
•1 medium jalapeño, finely chopped (keep the seeds for heat if you’d like, or remove them for mild flavor) or 2 tablespoons finely chopped pickled jalapeño
•½ teaspoon lime zest (from 1 lime, preferably organic)
•2 tablespoons lime juice (about 1 lime), to taste
•¼ cup extra-virgin olive oil
•¼ cup white wine vinegar
•½ teaspoon chili powder
•½ teaspoon ground cumin
•½ teaspoon salt, to taste

Optional garnishes: sliced avocado, crumbled feta, lime wedges

𝗜𝗡𝗦𝗧𝗥𝗨𝗖𝗧𝗜𝗢𝗡𝗦

1. In a large serving bowl, combine all of the ingredients and toss to combine. Taste, and adjust as necessary until the flavors really pop—I usually add another teaspoon or two of vinegar (you can use lime juice instead, for more mild flavor) and another ¼ teaspoon salt.

2. Cover and chill to enhance the flavors—preferably for at least 2 hours, or overnight. Serve in individual bowls as is, or with any of the garnishes listed. Leftovers keep well for up to 4 days or so; you might want to wake up the flavors with an extra squeeze of lime juice or tiny splash of vinegar.

𝗡𝗨𝗧𝗥𝗜𝗧𝗜𝗢𝗡 – (𝟭 𝗰𝘂𝗽)
𝗦𝗲𝗿𝘃𝗲𝘀 𝟴
𝗖𝗮𝗹𝗼𝗿𝗶𝗲𝘀- 𝟮𝟰𝟱

% 𝗥𝗗𝗔
Total Fat 8g 12%
Saturated Fat 1.2g
Trans Fat 0g
Polyunsaturated Fat 1.1g
Monounsaturated Fat 5.1g 0%
Cholesterol 0mg 0%
Sodium 769.2mg* 32%*
Total Carbohydrate 34.8g 12%
Dietary Fiber 12.8g 51%
Sugars 4.1g
Protein 10.9g 22%

* The calculated sodium content assumes regular cans of black beans. Sodium content would be reduced by at least 200 mg per serving using cans of reduced sodium black beans.

𝗡𝗨𝗧𝗥𝗜𝗘𝗡𝗧𝗦

% 𝗥𝗗𝗔
Vitamin A 3%
Vitamin C 62%
Calcium 7%
Iron 19%
Vitamin D 0%
Magnesium 17%
Potassium 18%
Zinc 7%
Phosphorus 20%
Thiamin (B1) 18%
Riboflavin (B2) 14%
Niacin (B3) 8%
Vitamin B6 10%
Folic Acid (B9) 30%
Vitamin B12 0%
Vitamin E 4%
Vitamin K 11%

(1) https://nutritionfacts.org/2014/09/16/eat-beans-to-live-longer/?fbclid=IwAR0Qw7Plf6sBQi1bF83uqSXIWaQfoGk0YiQvVYYn0VJCq4B4ZBfcpm23HjI

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