Rainbow Black Bean Salad

4
Serves
329
Calories
18
Nutrients
19
Vitamins

Ingredients

1 cup dried black beans
2 cloves garlic , peeled and halved
1 teaspoon freshly ground black pepper
1/4 teaspoon cumin
1/4 teaspoon ground coriander
pinch of cayenne pepper
1 medium red onion , diced
1 large green pepper , diced
1 large red bell pepper , diced
1 cup corn kernels
3 tablespoons olive oil
2 tablespoons red wine vinegar
1 tablespoon lime juice
1/4 teaspoon salt

Cooking Instructions

1. Place the beans in a colander and rinse with cold water. Pick over the beans to remove any stones. Place the beans in a clean pot, cover with fresh cold water and soak for at least 4 hours or overnight. Drain.

2. In a large pot, combine the beans, onion quarters, bay leaf, 1 teaspoon freshly ground black pepper, cumin, coriander and cayenne pepper with 2 quarts of water and bring to a boil.

3. Reduce heat and simmer until the beans are tender, about 1 hour.

4. Drain the liquid from the beans and remove the onions, garlic and bay leaf.

5. Combine the black beans, red onion, green and red pepper and corn in a large bowl. In a separate bowl mix the lime juice, vinegar and oil. Pour over the beans and vegetables and toss to combine.

6. Taste and adjust the seasonings, adding additional cayenne pepper if you want the salad spicier.

Serving Size: about 3/4 cup of salad

Nutrition Information

Number of Servings: 4

Calories
329
Protein
13 g
Total Carbohydrate
47 g
Dietary Fiber
11 g
Soluble Fiber
1 g
Insoluble Fiber
8 g
Sugar
14 g
Total Fat
11 g
Saturated Fat
2 g
Monounsaturated Fat
8 g
Polyunsaturated Fat
1 g
Trans Fatty Acid (tfa)
0 g
Cholesterol
0 mg
Omega-3 Fatty Acid
0 g
Omega-6 Fatty Acid
1 g
Percent Calories from Protein
15 %
Percent Calories from Carbohydrate
55 %
Percent Calories from Fat
30 %

Vitamin A
1304 IU
Vitamin B1- Thiamin
1 mg
Vitamin B2 - Riboflavin
0 mg
Vitamin B3 - Niacin
2 mg
Vitamin B6
0 mg
Vitamin B12
0 mcg
Biotin
1 mcg
Vitamin C
60 mg
Vitamin D
0 IU
Folate
247 mcg
Vitamin E
3 IU
Vitamin K
7 mcg
Pantothenic Acid
1 mg
Calcium
88 mg
Iron
3 mg
Phosphorus
226 mg
Potassium
1011 mg
Sodium
305 mg
Zinc
2 mg