Healthy Black Bean Salad

Healthy Black Bean Salad

black bean salad

Our black bean salad recipe is a huge hit every time we make it! This black bean salad will satisfy everyone from the vegan to the meat eater due to it's rich taste and filling nature.

This is a super-easy recipe that is perfect for summer or for those times when you want a refreshing but filling meal.

1.  Boil 1/2 cup of raw black beans in water for 25-30 minutes.

2.  In a stir fry pan, add olive oil, Italian seasoning and Turmeric. 

3.  Chop 2 slices of a red onion to place in pan, 4 slices of fresh ginger very fine as well.

4.  Chop 4 slices of fresh yellow squash, place in stir fry pan, along with a small handful of frozen portabella mushrooms, a frozen sweet potato/ cauliflower mix and frozen kale. Saut√© lightly. Strain when done. 

5.  On a plate, place a small handful of organic mixed greens.

Serve all ingredients over organic mixed greens when they are done.

Benefits of Black Beans

Black beans are one of the healthiest foods you can eat. They also provide a substantial amount of fiber - a nutrient in which the average American is deficient. The fiber in black beans will help keep you full longer so that your total caloric intake for the day remains at an appropriate level.

Many public health organizations and health practitioners recommend beans and legumes as a key food group for helping prevent disease and also for optimizing health. The 2015-2020 Dietary Guidelines for Americans developed by the U.S. Department of Health and Human Services (DHHS) and U.S. Department of Agriculture (USDA) recommend consuming 1.5 cups of legumes per week for meat eaters and 3 cups per week for vegetarians and vegans. 

While black beans a great choice for helping you to meet your weekly bean and legume goals, they are not the only source you can use. Other nutrient-rich foods in this food group include: dried peas, chickpeas, kidney beans, lentils, lima beans, navy beans, pinto beans, soybeans, tempeh, and tofu. It's recommended that folks choose from a variety of beans legumes in order to maximize vitamin and mineral content.

See more about benefits of black beans.

Recipe by Ashley Arpe, Home Bodies trainer since 2007. Ashley is a trainer who is versed in creating healthy nutrition plans for vegans. Read more about Ashley Arpe, CPT and Master Trainer

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