Black Bean Salad and Avocado Dressing Recipe
Delicious, Nutritious, Easy to Prepare
What a salad! It is definitely delicious, absolutely delicious, and so easy to prepare that you can practically do it in your sleep. Just kidding about doing it in your sleep, but you will have to admit that it really is a quick and easy recipe.
OK, lets address the elephant in the room. Yes, you read it correctly, there are black beans in this salad. Now I know there are some of you out there that are saying to themselves "Yuck, Phooey, I won't do it and you can't make me"
I also know that there are probably just as many who are saying "Wow, that sounds really good".
Believe me, after you try this recipe you will join the "Wow" group so fast your head will spin.
You won't believe how the earthy taste of the black beans and the nutty taste of the avocado blend to make a salad that will become one of your favorite meals.
I also think you won't believe how good nutritious can taste. For those out there, like myself, who are looing for yummy recipes that help them stay on their diabetic diet, you won't find a better one.
Try it, you'll like it.
Tell Me How You Like This Salad
Ingredients for Salad
- 2 cups Romaine lettuce, chopped
- 1 cup Kale, chopped
- 3 Roma tomatoes, chopped
- 1 medium sized green pepper, chopped
- 1 medium-sized cucumber, chopped
- 3 -4 radishes, thinly sliced
- 1/2 cup canned black beans, drained and rinsed
- 1/2 cup canned corn, drained and rinsed
- 1/2 tsp. chili powder
- to taste salt and pepper
- 1/2 cup quinoa, precooked
- 1 small can mushroom, pieces
Ingredients for Dressing
- 1 avocado
- 1 clove garlic
- 1/4 cilantro, chopped
- 1/4 cup plain unflavored Greek Yogurt
- 1 tbsp. lime juice
- 4 tbsp. extra virgin olive oil
- 1 tsp. sea salt
- 1/2 tsp. black pepper
Instructions for Salad
- Finely chop romaine, kale, tomato, green pepper and cucumber.
- Add black beans, corn, mushroom pieces, and radishes.
- Add chili seasoning, salt, pepper, and quinoa and mix.
Instructions for Dressing
- Mix together avocado, Greek yogurt, cilantro, garlic lime juice, olive oil, salt, pepper, and olive oil in a food processor. If you like you salad dressing a little thinner, add a splash of water.
- Add to salad and toss until salad is covered with dressing.
|Calories from Fat||27|
|% Daily Value *|
|Fat 3 g||5%|
|Saturated fat 2 g||10%|
|Unsaturated fat 1 g|
|Carbohydrates 6 g||2%|
|Sugar 4 g|
|Fiber 2 g||8%|
|Protein 4 g||8%|
|Sodium 351 mg||15%|
|* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.|
Everything You Never Knew You Wanted To Know About Black Beans
- Black Beans is said to have originated in southern Mexico and Central America over 7,000 years ago.
- Recent Studies have shown that black beans provide special support for digestive tract health, and our colon.
- The Dietary Guidelines for Americans establishes that you should eat 3 cups of cooked legumes per week, or 1/2 cup serving six days per week.
- Black beans are known by several different names including: turtle beans (black turtle beans), black Spanish beans, Tampico beans, and Venezuelan beans.
- Use of the black bean has been shown by historical evidence of its presence found in excavations of prehistoric dwellings.
- Brazil and India grow more black beans than any country in the world.
- Black beans has only 227 calories per cup of cooked beans.
- Recently the United States and Brazil both raised there bean intake requirements due to the lower risk of several cancers, cardiovascular disease and type 2 diabetes'
- Black beans are widely used throughout Latin America, the Caribbean, and the southern United States.
- In Brazil black beans have their own special spot on the Brazilian Food Pyramid.
- In a one-cup serving of black beans you get nearly 15 grams of fiber which is well over half of the Daily Value.
- Also A cup of black beans consumed by the average U.S. adult contains 15 grams of protein which is approximately 1/3 of the Daily Nutrition Requirement.
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