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Delicious Black Bean Recipe for Black Bean Salad
This black bean recipe is quick, easy, delicious and most of all nutritious. Black beans are known as a nutritionally dense food because of their high fiber, protein and antioxidant combination. You can feel great about serving this recipe to your family because of its nutritional density combined with the many raw living foods incorporated in it.
Research has found that there are about 15 grams of both soluble fiber and protein in one cup of cooked black beans. So, if you are concerned, as a vegan or vegetarian, about getting enough protein in your diet, 1 cup of black beans provides 30% of the daily recommended amount of protein for adults. Researchers also have discovered that the darker the bean’s skin, the richer they are in antioxidants. Black beans, being very dark, are loaded with antioxidants, making them gram for gram richer in antioxidants than oranges. Black beans are also an excellent source of iron, manganese, magnesium, tryptophan, vitamin B1 (Thiamin) and folate acid.
This black bean recipe is as versatile as it is nutritious. It can be served as an entrée on a bed of salad greens (Black bean salad), as a side dish, or even as a filling for a vegetarian wrap.
Black Bean Recipe – for Black Bean Salad, side dish or wrap
Serves 4-6
2 cups black beans, cooked and drained
1 cup diced cucumber
1 cup sliced grape tomatoes
½ cup diced green pepper
½ cup diced red pepper
¼ cup diced red onion
½ cup minced, fresh cilantro
Place all the ingredients for the black bean recipe in a large bowl and gently toss.
Dressing:
¼ cup olive oil
¼ cup apple cider vinegar
2 cloves garlic minced
½ teaspoon sea salt
Whisk together all the ingredients for the black bean recipe dressing until uniformly incorporated. Pour over black bean recipe and toss gently.
To eat as an entrée or black bean salad place ¾ cup of the black bean recipe over a bed of chopped salad greens. You can also serve as a side dish. For a wrap place ½ cup black bean recipe on a whole wheat wrap, add shredded carrots and alfalfa sprouts, wrap, eat and enjoy!
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