Summer Recipes: Black Bean Salad
Black Bean Salad
ingredients:
1 cup cooked black beans
1 cup corn 1 large ear of sweet corn or 1 cup defrosted frozen corn
1 cup halved cherry or grape tomatoes
1 cup chopped red, yellow, or green bell pepper
½ cup chopped red onion
½ cup chopped cilantro
¼ cup fresh lime juice (about 2-3 limes)
1-2 tablespoon olive oil
¼ teaspoon ground cumin or ½ tsp whole cumin seed
Salt to taste
1 large avocado pitted, peeled, and chopped
directions:
In a large bowl, combine black beans, corn, tomatoes, red pepper, onion, and cilantro toss gently to combine the ingredients. Drizzle with lime juice and olive oil. Add the cumin. Toss again to combine. Cover and refrigerate for 30 minutes to allow the flavors to combine. Before serving gently stir in the avocado and season with salt to taste.
a few tips:
Using freshly cooked beans instead of canned beans will give this salad a fresh taste. I use my Instant Pot to cook fresh beans quickly. Follow these directions to cook your beans in an Instant Pot or pressure cooker.
I prefer to soak my beans. You do not need to if you are using the Instant Pot. Soaked beans are easier to digest and less gassy.
Soak ½ cup of black beans overnight in water, or at least 8 hours. In the morning, rinse the beans. Put the beans in the Instant pot with 2 cups of water. Close the Instant Pot lid and turn the steam release valve to the sealing position. Manually set the cooking time using the Pressure Cook or Manual button at high pressure:
Unsoaked Beans: 25 minutes for firmer beans or 30 minutes for softer beans.
Soaked Beans: 8 minutes for firmer beans or 10 minutes for softer beans
The Instant Pot will take about 10-15 minutes to build pressure then the cooking time will begin counting down. When finished cooking, allow the pressure to release naturally for 15 minutes. Then quick release any remaining pressure. Once all the steam has escaped and the pin drops, open the Instant Pot lid. Drain the beans and let cool.
I use fresh corn when making this recipe. You do not have to cook the corn. Peel the corn cut the tip off the corn, and make a flat surface. I find this is easier to work with when slicing the corn from the cob. Place the corn in a large bowl and cut downwards with a knife.
To keep the salad from becoming watery, place the chopped tomatoes in a colander to drain any excess juice. If using frozen corn after it thaws, drain well.
If you do not like cilantro. Replace the cilantro with fresh parsley.
Add the avocado right before you have the dish to keep it from browning.
What I like most about this salad is that I can source the ingredients from my herb garden and local farmers. These foods are abundant during summertime and are easy to digest. The bitter, astringent, and sweet tastes pacify Pitta dosha (fire + water), which dominate this time of year. It wouldn’t be summer without corn. Sweet in taste and juicy, it balances Pitta dosha. Nourishes the plasma, which is called Rasa in Ayurveda. Rasa is the building block of blood in Ayurveda and the byproduct of proper digestion. Corn balances the water quality in the body by releasing water retention and balances blood pressure.
Cilantro and lime detoxify the liver, aid in digestion, and have a cooling effect on the blood. Cilantro is known as a natural anti-histamine. It alleviates skin issues like hives, rashes, poison ivy, and sunburns. Black beans are astringent in taste, high in fiber, and a great source of protein. Cumin helps the digestion and assimilation of food, reduces gas and bloating, purifies the blood, and clears the complexion. Bell peppers can be heating for some. However, when consumed in moderation and with cooling herbs, they provide high amounts of vitamin C and A, which support healthy skin. Raw tomatoes, when consumed in moderation, cool the blood. They are high in vitamin A which clears heat from the liver and supports detoxification.
Enjoy this salad on its own, or as a side dish.