BLACK BEAN + SWEET CORN SALAD
Over the past month, I’ve been a little obsessed with black beans, so I’ve decided to make my purely delicious black bean and sweet corn salad as part of our Christmas feast. What I love about this salad is that it basically makes a complete meal on it’s own, so perfect if you have any vegetarians in the family. I also love the fact that this salad holds well and can be made into healthy nachos just by heating up with some crushed tomato and a little cumin – which is what I normally do with any leftovers the next day. It takes about 5 minutes to make if you don’t have to cook the beans and the lush fiesta flavours just bounce off the taste buds.
What’s good about it:
Studies show that the health benefits from following a plant based diet include weight loss, diabetes control, lowered insulin secretion, improved sports performance, reduced risk for diabetes, cardiovascular disease, high blood pressure and cancer. They fill you up, without many calories, providing your body with quality nutrients to function at an optimum level. Beans and sweet corn are a good source of protein that’s essential to repair the body and nourish the immune system. They also contain fibre that helps to delay glucose absorption keeping our blood sugar more stable.
Black pepper improves digestion and has antioxidant and antibacterial effects. I love a good grind of black pepper over any salad. Garlic is linked with everything from helping to fight against cancer and blood clots to raising levels of good (HDL) cholesterol and lowering blood pressure. Garlic also has antibacterial and anti-inflammatory properties that can help reduce the severity of illnesses like cold and flu. It also contains a special compound called allicin, which provides the greatest health benefits – it’s pretty much destroyed in cooking, so try and eat it raw or only lightly cooked.
250 g (8 3/4 oz/ 2 cups) black beans, cooked and drained (see notes)
180 g ( 6 1/4 oz / 1 cup) sweet corn kernels (approx 2 whole corn cobs) raw or lightly steamed are both great.
160 g ( 6 oz / 1 cup) sun-ripened tomato, roughly chopped or cherry tomato, halved
1 bunch coriander, chopped
4 spring onions, sliced
1 avocado, chopped
juice from 2 limes
1 clove garlic, smashed
1 small red onion
Good grind of black pepper
hint of chopped chilli – optional
Combine black beans, sweet corn, tomato, coriander, spring onion, lime juice, garlic, red onion, black pepper and a hint of chilli if using into a large bowl.
Mix well and combine the flavours.
Spoon into a bowl and top with chopped avocado.
Serve and enjoy.
To cook black beans, soak 1 cup of dried black beans in plenty of water overnight. Drain well then place into a pot with plenty of water. Simmer for 1 hour or until tender. Drain and enjoy…alternatively you can buy tinned organic black beans from most good quality grocers. Use 2 x 420 g tin of drained and rinsed black beans for this recipe.
Nutrition per serve:
Protein: 7.6 g
Total fat: 6.4 g
Saturated: 1.3 g
Carbs: 16 g
Fibre: 6.9 g
Sugars: 1.8 g