March 24, 2022

Fresh AF Black Bean Salad

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Black beans are a type of legume that is high in protein and fiber. They are also low in fat and cholesterol, making them a healthy addition to any diet. Black beans are super versatile and make a great ingredient for salads, burritos, bowls, quesadillas, tacos, or with rice and veggies.

 

This black bean salad is super fresh and easy to make. It only takes about fifteen minutes to put together, and it’s perfect for a summer picnic or potluck. The recipe calls for low-sodium canned black beans, but you could easily use dried black beans if you have time to soak and cook them beforehand.

 

Black Beans, a true Rockstar!

The star ingredient of this salad is black beans! Some people hesitate to include these because they might experience some bloating after eating legumes in general. 

 

Let me reassure you, most people experience SOME bloating after eating legumes. There is nothing wrong with your digestive tract for experiencing this. The reason for this is because legumes contain high levels of fiber, which can be difficult to digest for some people. However, there are a few things you can do to prevent or reduce bloating when cooking legumes.

Prevent Undesirable Bloating

1) Soak the legumes overnight before cooking. This will help to soften them and make them easier to digest.

2) Cook the legumes with PLENTY of water. This will help to flush out some of the sugars and carbohydrates associated with gas-production.

 

If you don’t usually consume legumes, we recommend you start slowly and increase consumption slowly. This is key when it comes to increasing fiber in your diet. 

Black Beans Nutrition

Did you know that both the Mediterranean Diet and the DASH diet (Dietary Approach to Stop Hypertension) recommend consuming legumes 3 times per week? This is because beans and legumes are considered a nutrient-dense food! 

Some of the key nutrients in black beans include protein, fiber, magnesium, potassium, folate, and vitamin B6. Black beans are also a good source of antioxidants, which can help protect against disease.

 

This is why I bring you THIS amazing Black Bean Salad recipe. Let’s dive in!

Black Bean salad

 

 

Black Bean Salad

Prep Time15 mins
Course: Salad
Cuisine: American
Keyword: black bean salad
Servings: 6 people
Author: Catalina Ruz Gatica, MS, RDN, LDN

Ingredients

  • 1 15 oz can black beans, drained and rinsed low/ reduced sodium
  • 1 cup chopped celery (about 2 stalks)
  • 1/2 avocado, diced in small squares
  • 1/2 cup corn (can use corn from frozen or canned)
  • 1/4 cup finely chopped fresh cilantro
  • 1/4 cup finely chopped jalapeño or spicy pepper (can substitute for red pepper if you don't like spicy foods)
  • 1 tbsp olive oil extra virgin
  • 1 tsp apple cider vinegar
  • 2 lemons juiced
  • 1 tsp garlic powder
  • 1 tsp ground cumin
  • salt and pepper to taste

Instructions

  • In a large bowl, combine black beans, celery, avocado, corn, cilantro and jalapeño.
  • In a small bowl, whisk together olive oil, apple cider vinegar, lemon juice, garlic powder, cumin, salt, and black pepper. Pour over black bean mixture and stir to combine.
  • Serve at room temperature or chilled. Enjoy!

 

FAQ

 

Can I freeze black bean salad?

You can freeze this salad if you do not add the dressing or the avocado and cilantro. The veggies and the black beans can be frozen. You could leave in the cilantro but it will become wilted once it has defrosted. The frozen veggies and beans will last about 3 months in the freezer.

 

How to cook black beans for salad?

You can use canned black beans, which do not require any cooking. If you are using canned black beans, simply drain and rinse. 

To cook dry black beans, we recommend you soak them overnight. Then rinse well and add to a pot. Add water enough to cover beans by 3-4 inches (7-10 cm) and simmer for 2+ hours or until tender. Let them cool and add them to this salad :)

 

Do you have to cook black beans for salad?

If they are dry, yes! You must cook dry beans before consumption. If the black beans come from a can, then no. You can simply drain and rinse and BAM! They are ready for consumption.

 

What goes with black bean salad?

Oh the possibilities!! You can have this salad as a crunchy dip, you can add them to chicken tacos, you can have them with a side of coconut rice and salmon. Honestly, this salad goes with everything!

 

Are black beans good added to a salad?

YUP! If you add black beans to a salad and a carb (rice, quinoa, pasta), you have an insta balanced meal in your hands. As mentioned before, beans contain protein, fiber, magnesium, potassium, folate, and vitamin B6. Black beans are pretty much amazing.

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I am a Registered Dietitian (RD) based in Chicago, IL. I have worked in various clinical settings including dialysis, ICU, and NICU. I am bilingual and love my Spanglish speaking peeps!

One Comment

  1. Lisa Bell April 4, 2022 at 1:34 pm - Reply

    Love this. Black beans are my favorite!!!

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