• Bert

Black Bean & Corn Salad

Great as a last-minute dish. Even better when the flavors have a chance to meld together for a few hours. I’ve included dulse (a type of seaweed) as it is a great source of protein, iron, magnesium, calcium, and iodine. This dish is unbelievably delicious as a companion to the Millet with Lemon and Mint. Recommend using organic corn and peppers, if possible. TIP: a frozen jalapeno is much easier to grate/microplane.


Ingredients


1/4 cup diced red onion, (~ 1/4 onion)

1 lime, juiced (~ 2 teaspoons)

1 Tablespoon Braggs liquid aminos

15 oz can black beans (~ 1 3/4 cups), rinsed

11 oz can corn, drained

1/4 cup roasted red peppers, chopped

1/2 cup chopped cilantro, (~1/2 bunch)

1/2 frozen jalapeno, use microplane or dice.

1/8 teaspoon dulse (optional)


Direction


1. Peel, quarter, and dice the onion. Place in a small bowl. You can use shallots or green onions instead of the red onion, if desired.

2. Cut the lime in half. Juice the lime over the onions. Measure the liquid aminos and add over the onions. The acid from the lime and liquid aminos reduces the ‘bite’ of the onion. Let stand while you prepare the remaining ingredients.

3. Open the can of beans. Rinse using a wire mesh strainer until the water runs clear. Add the beans to a large bowl. Open the can of corn and add to the bean bowl.

4. Chop the peppers to about corn size. Add to the bean bowl.

5. Rinse the cilantro well. Chop to fill 1/2 cup, loosely packed. You can substitute parsley if you enjoy its flavor more. Add to the bean bowl.

6. Pull the whole pepper out of the freezer. Grate about half the pepper into the bean bowl using a microplane. As an alternate, you can dice a fresh jalapeno instead.

7. Add dulse to the bean bowl. Add the onions, lime juice, and aminos to the bean bowl and mix thoroughly. Enjoy.


Western Nutritional Information (per serving)

Serves: 6


Calories 119

Protein 6 g

Carbs 22 g

Fiber (dietary) 6 g

Sugar 4 g

Fat 1 g

Saturated Fat 0 g

Monounsaturated Fat 0 g

Polyunsaturated Fat 0 g

Trans Fat 0 g

Other: Good source of vitamins A and C, and calcium, iron, and potassium

Source: myfitnesspal.com


Traditional Chinese Medicine (Energetics) Nutritional Information


In general, this is a good balance cool and warm temperatures. This blend of ingredients stimulates digestion, supports dispersing stagnation and breaking through mucus, and promotes circulating energy and blood. Builds Yin, Qi, and blood. Generally, promotes blood and Qi circulation, removes toxins, and drains water.

Source: TCM information based on Leggett, Helping Ourselves.


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