Taking The Pulse: Black Beans

The United Nations has declared 2016 “The Year of the Pulse” because of their high nutritional value and positive impact on the environment. “Pulses” refer to a dried seed of the legume group and can be incorporated to all sorts of dishes to add full of protein, iron, and nutrients.

Taking The Pulse: Black Beans

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Chopped Salad (Black Beans) – From Olivier LeCalvez:

Olivier LeCalvez has been eating black beans since he was a child growing up in Mexico City. When he is not busy cooking with them at his Toronto restaurant El Catrin, he uses them in healthy meals at home like his chopped salad recipe below.

Ingredients

For Salad

  • 300 grams black beans
  • 1 head romaine lettuce
  • 1 tomato
  • 1 cucumber
  • 1 head corn (cooked)
  • 1 onion
  • 1 avocado
  • 15 grams of cilantro
  • 1 jalapeño
  • cheese as desired (queso fresco if available)

For Dressing

  • 3 tablespoons avocado oil
  • 1 tablespoon lime juice
  • 2 tablespoons red wine vinegar

Method

  • Soak dried beans for 12 hours and cook about 15-20 minutes – drain and set aside. 
  • Boil corn in separate pot until tender.
  • While beans are cooking, wash and chop lettuce.
  • Dice tomato, avocado, cucumber, cilantro and jalapeño.
  • Slice onion and drain corn and beans.
  • Assemble all ingredients together in large mixing bowl and toss with dressing.

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