Sunday, July 10, 2011

Black Bean, Bell Pepper and Corn Salad


I was looking for something Mexican inspired to crisp up my wine party Mexican meal. Along side some mole, a nice roasted bell pepper soup, and a mini quesadilla it was great. Something cool, a great summer side dish that is super healthy and satisfying. 



Serves about 6-8
Takes about 15 minutes


 F O O D A B B L E R   F A C T 

Black beans are loaded with antioxidants, ranking fourth among bean sources of antioxidants per gram. They’re also the top bean source of magnesium—a mighty mineral lacking in the diets of 64% of men and 67% of women that has been shown to help lower the risk of colon cancer, diabetes and high blood pressure. - Dole Nutrition Institute on Dr. Oz's site 


 I N G R E D I E N T S 

Black beans - 1 can
Bell peppers - 3 (1 red, 1 orange, 1 yellow)
Green onions - about 2 cups 
Fresh Cilantro - about 1 cup chopped
Lime Juice - fresh of  1 lime
Olive oil - 1 or 2 swirls
Corn - 1 cup or 1 can
Ground Coriander - 1 teaspoon
Cinnamon - 1/4 teaspoon
Salt and Pepper to taste

(OPTIONAL)
For the Sour Cream
for 250 mL of Sour cream add 1 tablespoon of dried ground coriander salt and pepper to taste You can also add some fresh cilantro if you want to get even more fancy! 




Serves about 6
Takes about 20 min to make



 I N S T R U C T I O N S 


Drain your beans



drain/defrost your corn



cut your bell peppers



juice your lime



Cut your coriander



Cut your green onions




Add your oil, salt and pepper and serve. (OPTIONAL) You can top it off with a dollop of flavoured sour cream. My hubby does not like sour cream so I don't have any on mine.


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