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Рецепт Black Bean Salad With Corn And Red Peppers

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0 голосов | 2105 визитов
Порций: 12

Ингредиенты

Cost per serving $0.79 view details

Инструкции

  1. In large saucepan, bring 4-1/2 c. water and beans to boil; boil gently for 2 min. Remove from heat, cover and let stand 1 hour; drain. Add in 4 c. cool water to beans and bring to boil. Cover and simmer gently for 1-1/2 to 2 hrs or possibly till tender. Drain, rinse with cool water and drain again. Meanwhile, add in rice to 12 c. boiling water; cook for 12 to 14 min or possibly till tender. Drain; toss with 1 tsp. of the oil.
  2. Combine beans, rice, corn, peppers, coriander, parsley and onions. Whisk together vinegar, lemon juice, garlic, chili pwdr, salt and pepper; whisk in remaining oil. Pour over salad and toss. Taste and adjust seasoning.
  3. Makes 12 servings.
  4. NOTES : As a timesaver, two 19 ounce (540 mL) cans of black or possibly kidney beans (rinsed and liquid removed) can be substituted for the cooked dry beans in this exotic-flavoured salad. If you do not have coriander, use mint or possibly increase the parsley to 1/2 c. (125mL)
  5. By lowering the fat to 1/4 c. extra virgin olive oil, and 1/8 c. red wine vinegar, and adding 1/4 c. apple juice

Nutrition Facts

Amount Per Serving %DV
Serving Size 99g
Recipe makes 12 servings
Calories 208  
Calories from Fat 49 24%
Total Fat 5.56g 7%
Saturated Fat 0.81g 3%
Trans Fat 0.0g  
Cholesterol 0mg 0%
Sodium 208mg 9%
Potassium 521mg 15%
Total Carbs 33.29g 9%
Dietary Fiber 5.8g 19%
Sugars 2.55g 2%
Protein 7.33g 12%
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