This is a very vibrant salad with lots of different vitamins and nutrients. The beans are a great source of folate, calcium, potassium and B vitamins. They are very dense and help your body utilize leptin, a hormone that signals to your brain that you are satiated. A salad like this a more food safe option for BBQs than mayonnaise based or dairy heavy salads, because it can sit out longer.
Mexican Bean Salad
Prep time
Cook time
Total time
Serves: 4
INGREDIENTS:
- 2 bell peppers chopped finely
- 2 cups beans cooked and cooled (I combined black and red beans)
- 2 avocados diced finely
- 1 lime juiced
- 1 globe tomato chopped finely
- 1 cup corn cooked (1 ear)
- 1 cup yam diced finely
- 1 bunch of cilantro chopped finely
- ¼ cup green onion sliced thinly
- 1 teaspoon coconut oil
- ½ teaspoon cumin
- sea salt and fresh ground pepper to taste
DIRECTIONS:
- Preheat oven to 400º. Mix the coconut oil, yams and cumin in a parchment lined baking dish and bake for 20 minutes, stirring halfway through. Let the yams cool then combine with all the other ingredients in a large bowl and gently mix everything together. This will keep well in the fridge for a few days except the avocado will start to brown a bit. Therefore if you plan on saving some for leftovers, only add as much avocado as you want to eat that day.
- If you want to use dry beans, which I recommend, soak 1 cup for 8 hours up to overnight. Rinse them then place in a large pot with double the water and bring to a boil. Reduce to low heat, cover and simmer for 20-30 minutes. For reference, the beans I used are on the smaller side and they took 25 minutes. You can do a taste test to make sure they are soft enough but try not to overcook them because the skins will start to peel and they will become mushy and less appetizing.