Skinny Southwestern Black Bean Salad

IMG_2560I am absolutely in love with this meal! It has almost everything you need all on one plate: protein, carbs, vegetables, and the “good” fats. Just add a side of Greek yogurt with fresh fruit and you have a perfectly balance, extremely filling, meal. I stated below this recipe serves 4, but let me clarify that means 4 large portions, this recipe could truly feed more people than that (especially if you are eating a side dish like me).

The amount of nutrients provided in this healthy version of a mexican salad is astonishing. In terms of antioxidant properties, this dish contains an excellent amount of vitamin C and beta-carotene, the mineral manganese, and is a good source of vitamin E. After incorporating meals with a wide combination of phytonutrients into your daily diet you will feel better than ever.

Some of the Health Benefits include:

-Reduced risk of heart disease

-Protection against liver disease and kidney disease

-Regulation of fat in the bloodstream

There is also a good amount of protein and fiber in this recipe. The combination of both helps to keep the digestive system running steady. In fact, from a 1 cup serving of black beans alone you get roughly 15 grams of fiber and protein. Thats is over 50% of the Daily Value recommended for fiber and is the same amount of protein you get from 2 ounces of meat.

I wanted to single out avocados for a moment because that is the main ingredient in the Cilantro-Avocado Paste. They are a great source of vitamin E and K, which is good for bone health and the skin because it protects against free radicals. They also contain several minerals such as potassium and magnesium, as well as a good source of dietary fiber. Their anti-inflammatory properties are a special characteristic because it can benefit people of all ages and is a highly desirable quality in food. The 5 basic categories of anti-inflammatory nutrients in avocados are:

-phytosterols

-carotenoid antioxidants

-non-carotenoid antioxidants

-omega-3 fatty acids

-polyhydroxylated fatty alcohols

Reap the benefits of a diet filled with meals like this by visualizing nutrition with me daily.

Skinny Southwestern Black Bean Salad w/ Cilantro-Avocado Paste

Prep time:  15 minutesIMG_2549

Serves: 4-6

Ingredients:

  • 1/2 cup black beans
  • 1/2 cup white onion, diced
  • 1/2 cup cucumber, diced
  • 1/2 cup yellow sweet tomatoes, diced
  • 1/2 cup cherry tomatoes, sliced in halves
  • 1/2 cup mini colored peppers, sliced
  • 1/2 cup corn, cut off cob
  • 1/4 avocado, scored

Cilantro-Avocado Paste

  • 1/3 avocado
  • 2 Tbsp olive oil
  • left over juice from tomatoes (~3 Tbsp)
  • 1 Tbsp cilantro paste
  • Juice of 1 lime
  • 2-3 cloves garlic
  • 1 tsp chili powder
  • 1 tsp parsley flakes
  • 1 tsp fresh ground pepper
  • 1 tsp sea salt

Directions:

1. Simply chop all the veggies one at a time and place them all in the same large mixing bowl. Of course beans and corn would have to be cooked ahead of time, unless you choose to use canned or frozen. If you are using canned beans, be sure to rinse beans in a strainer under cold water for 1-2 minutes. This reduces 1/3 of the sodium already in canned beans.

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2. The paste is filled with all the spices and herbs. Place all ingredients into a blender, I use my individual magic bullet, and blend. The avocado makes the paste extremely creamy and tasty.

IMG_2660

3. Toss the black bean salad with the cilantro-avocado paste until the entire thing is evenly covered. Serve immediately or chill for 20 minutes. This salad can be enjoyed warm or cold, both are just as delicious!

One of the things I enjoy most is making simple swaps in recipes to create a healthier option and creating guilt-free meals that remind us of some of our favorite dishes in life. One of my favorites is Mexican food. I can’t help it, it’s in my nature! 😉 In all seriousness, who doesn’t love mexican food? This is a fantastic recipe to switch out a typical unhealthy dish for a “good for you” mexican dinner.

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I ate mine with some delicious slow cooked grass fed pork loin. Yes, of course I eat meat. I tend to eat a vegetarian or vegan lifestyle when I am cooking for myself, but when others cook or a “get together” is in the works meat tends to sneak in there. I have no problem with that, it is delicious. Somehow I still manage to surround the meat I eat with veggies. Yum!

I hope this recipe helps everyone start there weekend off with an amazing meal. Thank you again for visiting me here at MyNutritionVision! Don’t forget to live with health vibes, support, and subscribe!

❤ Rebecca Raymundo, RD, LDN

Per serving : Calories: 249; Total Fat: 14.9 g (Saturated Fat: 2.1 g); Cholesterol: 0 mg; Sodium: 549.4 mg; Potassium: 422.2 mg; Total Carbs: 30.7 g; Dietary Fiber: 6.9 g; Protein: 6.1 g; Calcium: 5.9%.

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