Updated: Feb 19
Affordable Nutrition is the idea you can eat healthy on a budget. This weeks recipe features black beans which are easily accessible, affordable and nutrient dense.
Black beans are one of my favorite foods that can fill you up without draining your wallet. They are high in vegetable protein, fiber, magnesium and potassium. Black beans are also great at balancing blood sugar and can support overall digestive health.
When shopping for black beans there are two general options: canned vs. dried. Nutritionally, canned and dried beans are generally the same. Canned beans may contain more sodium than dried beans so be sure to rinse canned beans before cooking. Dried beans are generally lower in price and easier to buy in bulk. If cooking dried beans I always rinse and soak them first. Soaking makes dried beans easier to digest by releasing phytic acid. I usually let them soak overnight (at least 6 hours). When cooking dried beans I add in a piece of kombu, which is seaweed that is cleansing, detoxifying & high in minerals. Adding kombu when cooking helps absorb and break down oligosaccharides in beans that can give you gas so if you have sensitive digestion kombu is 4 u.
I chose black beans for the food of the day since they are easily accessible and can be found at most grocery stores, corner stores and markets. This salad keeps beautifully in the fridge for days. I will have it with poached eggs for breakfast, on a corn tortilla with sliced avocado and lime for lunch and on top of brown rice for dinner. This is a great meal prep staple to have on hand & an all around crowd pleaser.
Black Bean Salad served on a warm corn tortilla with sliced avocado
Black Bean Salad (serves 8-10)
Inspired by Affordable Nutrition by Jessica Bauman
1 15 oz can black beans, rinsed and drained
1 red bell pepper, chopped
1 cup fresh or frozen corn
1/3 red onion, chopped
1/3 cup olive oil
1/3 cup red wine vinegar
fresh juice from 1 lime
1 clove garlic, crushed and chopped
1/2 cup fresh cilantro, chopped
1/2 cup fresh parsley, chopped
1 tsp basil
1/2 tsp cumin
pinch of sea salt and black pepper
optional: chili powder, hot sauce, avocado, cherry tomatoes, brown rice, kale, jalapeno
-Rinse beans with water
-In a large bowl, combine the beans, bell pepper, corn and onion
-In a small bowl, whisk together the olive oil, red wine vinegar, lime juice, honey, salt, garlic, cilantro, cumin and black pepper
-Pour dressing over vegetables to taste
-Mix well, chill and serve cold
Bauman, Jessica. (2019). Affordable Nutrition. Penngrove, CA: Bauman College