Black Bean Salad with Lime Cumin Vinaigrette

Summer is here and it came in strong. The first day of summer, and the weekend leading up to it was HOT, and who felt like cooking? Not me!

Using beans as a base of a salad is a great way to make a meal-worthy dish. You can make this up ahead of time, this will only make it taste better, and it will keep for at least three days in the fridge.  For me this means three different meals. I will eat it as a salad on it’s own the first day, then I might use it as a filling in a wrap for lunch the next day with some greens and guacamole and then for dinner the third night, I will put this on brown rice, topped with salsa and a side of sweet potatoes.  If you are going to make enough to eat over a couple of days, you may want to omit the avocado and add it in each day you enjoy the salad, as it may turn brown and mushy.

Black beans

One cup of black beans (cooked) provide about 1/3 of the recommended daily value of protein (~15 grams), over half of daily fibre (~15%) and are a good source of good source of copper, manganese, vitamin B1, phosphorus, protein, magnesium, and iron. (Source: World’s Healthiest Food)

Often when we hear about superfoods, they are hard to pronounce, uncommon ingredients that are from exotic lands (quinoa, macca, spirulina) but black beans (really all pulses) are a fairly familiar food that can hold this superfood status.

Including black beans in your diet will:

  • help regulate blood sugar
  • help protect from heart disease
  • reduce inflammation
  • are rich in antioxidants, which help protect against certain cancer
  • aid the body in effective detoxification

I usually use canned beans, but I am very particular with the brand I use.  I always by Eden brand, they are sodium and BPA free, and have an awesome texture (they aren’t mushy). They are commonly found in the health food section of your local grocery store and local health food store.

salad closeup

 

Black Bean Salad with Lime Cumin Vinaigrette
This colourful salad is a delicious side or entree for these hot summer days. With heart healthy black beans, tomatoes, corn and avocado this salad is a nutritious option for summer picnics and barbecues, and can easily be doubled to serve large crowds.
Ingredients
Vinaigrette
Instructions
  1. In a large mixing bowl mix all of the salad ingredients together.
  2. In a small bowl, whisk the vinaigrette ingredients.
  3. Pour the vinaigrette over the salad ingredients and stir to combine completely.
  4. This salad is best when the ingredients are allowed to sit for at least 1 hour, but can be served immediately.

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