Mexican food is increasing in popularity. For nutrition and a healthy and delicious meal that will please the whole family, try the easily made Mexican bean salad.
Prep time: 20 minutes ....Yield: 8 servings
This salad, with its spicy taste is sure to become a favorite! For speed, we are using canned beans, so be sure to check the sodium content and try to find the products with the least amount of sodium as possible. Remember, you are going to have great flavors in the spices so not a lot of salt is required.
Ingredients:
1 - 14 oz can of black beans, rinsed and drained
1 - 14 oz. can of kidney beans,rinsed and drained
1 - 14 oz. can of cannellini beans, rinsed and drained
1 green bell pepper, diced about the size of the beans
1 red bell pepper, diced about the size of the beans
10 ounces of frozen corn, thawed
1 red onion, diced small
½ cup of red wine vinegar
½ cup of olive oil
2 Tablespoons of lime juice
1 Tablespoon of lemon juice
3 Tablespoons of sugar
1/2 Tablespoon of salt
2 clove of garlic, diced small
¼ cup of chopped cilantro
½ Tablespoon of ground cumin
½ Tablespoon of pepper (black or white)
1 teaspoon of a medium hot pepper sauce
½ teaspoon of chili powder
Preparations:
In a large bowl, combine the drained beans, chopped peppers and onion and stir in the frozen corn. Set aside. In a smaller bowl, blend the oil, vinegar, lime and lemon juice, salt, sugar, garlic, cumin, cilantro and pepper. Add the chili powder and mix. You might want to add the hot pepper sauce a little at a time, tasting as you go. If you know you like it, just add the entire 1 teaspoon and stir to blend. Pour the blended dressing over the vegetables and mix well. Chill for a least an hour to allow the flavors to blend.
When I make Mexican Bean Salad I like a medium Hot sauce such as original Cholula, which is available in most grocery stores. Cholula also makes a hot sauce with chipotle pepper, which is a nice change as it adds a little "smoky' flavor.
Beans are a great source of fiber, as well a good source of protein and plant nutrients, that help cut the risks of heart disease, diabetes and some forms of cancer. A serving of beans, contains enough protein as a serving of meat, fish or poultry. Try to include at least 4 servings of beans in your diet per week, replacing some of the meat meals when possible.
William is a Retired Chef and Wine Connoisseur. Born and raised in the wine country of California, he uses his background to write about Healthy Food and Diet plus wine and food pairings on his blog at http://HealthyFoodandDiet.com. Go there and sign up for a free copy of "Healthy Foods at Fast Food Restaurants"
Tags:
beans are a great source of fiber, black beans, chef and wine connoisseur, chopped peppers and onion, hot pepper sauce, mexican food, nutrition, quick and easy mexican bean salad
Posted at: 07:50 PM | Add Comment
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