21st Century Dad
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Black Bean Salad Recipe

March 16th, 2009 . by 21st Century Dad
Black bean salad

Black bean salad

This is one of my favorite dishes to bring to a pot-luck. None of the ingredients had a face. The only mother these ingredients have is Mother Nature.

As much as I love to cook, I never watch the Food Network, not even for Nigella Lawson. Now that I’ve got you thinking about food porn, here’s the first recipe I’ve ever published here on this blog.

There are a lot of ingredients, but my instructions are detailed. It is incredibly easy to make and comes together quickly. The cayenne pepper and the green chiles give it a “pleasant kick.” However, that which is a “pleasant kick” to me might feel like a thermonuclear warhead detonation to others. For those of you who can’t take the heat, reduce or omit the cayenne pepper or use plain diced tomatoes. But how much fun is that?

Ingredients

1lb. of dry black beans

4 cups of vegetable broth

2 cups of water (use bottled or filtered water, remember my 10 tips?)

15oz can of whole kernel corn, preferably the “no salt added” variety

10 oz. can of diced tomatoes with chiles (I like Ro-Tel or Target brand the best)

1 cup of chopped red onions

3 limes

8-10 cloves of garlic

1/2 oz. fresh chopped cilantro

1/4 cup olive oil

4 tbsp. oregano

2 tbsp. sea salt

2 tbsp. ground cumin

1 tsp. cayenne pepper

Instructions

  1. Soak the beans overnight, or for at least 8 hours. Drain and rinse.
  2. Combine black beans, 4 cups vegetable broth, 2 cups water, 4-5 cloves of garlic (chopped), oregano, sea salt, cumin and cayenne pepper in a large saucepan. Bring to a boil on medium-high heat then reduce to a gentle simmer for 2 hours. Gently stir the beans as little as possible. You don’t want to break the skins. Your house will smell awesome for a few hours.
  3. Toward the last half of the simmering process, add the olive oil.
  4. Drain the beans and save the broth. Set the broth and about 2 cups of the beans aside. This is your bonus. You will have the beginnings of a tasty black bean soup.
  5. Drain the corn and diced tomatoes. Save the water you just drained and add it to the soup base.
  6. Combine the beans, corn, diced tomatoes, onions, the rest of the garlic (finely minced) and the juice and pulp from 3 limes in a large bowl. Mix together and enjoy!

Notes

This dish can be served cold. The flavor improves as it reaches room temperature.

You can wait until the dish is ready to serve before adding the chopped cilantro and lime juice.

There is no such thing as “too much cilantro.”

Garnish it with avocado slices. The fat content of the avocado goes great with the pleasant kick of the chiles.

Don’t let the corn scare you. There’s a total of 60 grams of carbs in the entire yield. If you believe that low-carb baloney, there’s plenty of fiber in the black beans to bring that “net carbs” number down significantly. Carbs are good for you. Do you realize you burn off the calories in 20 grams of carbs just by sitting on your ass for an hour?

If you’re worried about gaseous anomalies, add some tumeric and a pinch of sugar.

6 Responses to “Black Bean Salad Recipe”

  1. comment number 1 by: Beth

    That looks delicious, Elliott! Thanks for sharing!

  2. comment number 2 by: Corina

    That looks good! And like a little bit of summer for those of us cold up north.

  3. comment number 3 by: fraizerbaz

    You’re making me hungry with that photo of the black bean salad! Wouldn’t it be devine inside a pita? (Mmmm hmm!)

  4. comment number 4 by: Mocha Dad

    Since I’ve been dabbling in vegetarianism, I’ve had this dish several times. It is quite tasty and fillling.

  5. comment number 5 by: RC of strangeculture

    I love black beans – yum!

  6. comment number 6 by: Lara

    Hummmmmm…the picture made me hungry. Looks so tasty. I’m always looking for something healthy and easy to cook. I will try and I let you know. Thanks for the recipe.
    Lara

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