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Recipes

September 15, 2023

Marinated Black Bean Salad

Dressing

  • 4 Tbsp or 2 oz Lime juice
  • 1 tsp Dried parsley
  • ½ tsp Ground cumin
  • 1 tsp or ¼ oz Fresh garlic cloves
  • 2 tsp or ⅓ oz Ancho chili powder
    • OR 2 tsp or ⅓ oz Mexican seasoning mix
    • ½ cup or ⅓ oz Fresh cilantro, minced 1 tsp or ¼ oz Olive oil ⅛ cup or 2 oz Honev
    • ¼ cup or 2 oz apple cider vinegar

Vegetables

  • 2 cup or 11 ½ oz Canned low-sodium black beans, drained, rinsed (See Notes Section)
    • OR 2 cup or 11 ½ oz Dry black beans, cooked (See Notes Section)
  • 2 cup or 11 ½ oz Canned low-sodium corn, drained, rinsed (See Notes Section)
  • 2 cup or 11 ½ oz Canned low-sodium black eyed peas, drained, rinsed (See Notes Section)
    • OR 2 cup or 11 ½ oz Dry black eyed peas, cooked (See Notes Section)
  • 1 green pepper, diced
  • 1 red pepper, diced
  • ½ cup of salsa
  • 1 onion diced
  • Optional: Jalepeños

Directions

  1. Dressing: Combine lime juice, parsley, cumin, garlic, ancho chili powder, cilantro, olive oil, honey, and apple cider vinegar.
    Stir well
    Set aside for step 3
  2. Vegetables: Combine black beans, corn, green peppers, red peppers, salsa, onions, and jalapenos in a large bowl. Stir well.
  3. Pour about ½ cup dressing over vegetables.
    Stir well.
  4. Transfer bean salad to medium serving bowl.
  5. Optional: Sprinkle ½ cup cheese over salad.
  6. Critical Control Point.
    Cool to 40 °F or lower within 4 hours.
  7. Critical Control Point:
  8. Hold at 40 °F or below until served.
  9. Serve ⅔ cup (portion with two ½ cup
    measuring cups or 6 oz slotted spoodle).

Things to consider about this recipe: 

  1. Marinated Black Bean Salad
    1. Black beans are a great source of plant-based protein. They are also high in fiber and contain antioxidants, which can help lower cholesterol and reduce the risk of heart disease. Black beans are a good source of folate, iron, and zinc. Zinc can help with hair growth and repair. 
      1. However, black beans are high in carbohydrates, so this recipe may not be ideal for those following a low-carb diet. They also contain compounds that can cause gas and intestinal discomfort if eaten in a large portion.


 

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