Recipe: Gold and Black Bean Salad

This is another gem from one of my favorite recipe books Vegan Planet cookbook. This recipe sounded good and did not disappoint. I modified it slightly as I didn’t have any olive oil in the house, and I added tomatoes and we were happy with my version.

Beans are a great source of dietary fiber and have no fat or cholesterol – unless you add that to them. You can eat as much of them as you want. As you start adding more bean into your diet, you may have a flatulence issue but that will settle down as your body gets used to getting the much needed fiber you may be missing now. Be patient – or sprout them a bit before cooking – that will help with the gas issues. To do that – soak them overnight, spread them out on a damp cloth for another 12 hours. Once they have just the tiniest little sprout on them they are ready to cook. This step isn’t necessary but will help if gas is a concern.

Gold and Black Bean Salad

Recipe: Gold and Black Bean Salad

3 cups cooked black beans, drained
2 cups fresh or frozen corn kernels, cooked and cooled
1 small yellow bell pepper, seeded and chopped
1 package of cherry or grape tomatoes, halved
2 shallots minced
2 Tbsp lime juice
1/4 tsp ground cumin
1/4 tsp salt
1/8 tsp cayenne (or more if you like it zippy like we do)
2 Tbsp Apple Cider Vinegar
2 Tbsp sesame oil
2 Tbsp mince fresh cilantro

In a large bowl combine the beans, corn and peppers, set aside. In a small bowl combine the shallots, lime juice, spices, oil and vinegar. Whisk until blended.

Pour the dressing over the salad and toss to coat. Taste and adjust seasonings to your preferences – I added more cayenne. Sprinkle cilantro over the top and serve.

Serves 4-6, I doubled it as I do most things and it turned out great.

The combination of flavors in the salad reminded us of a sort of salsa. Play with different kinds of beans, add in other peppers, try omitting the corn, etc. I can see us using this one a lot, enjoy – we did!


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Gold and Black Bean Salad Recipe Photo Credit:
Her View Photography

6 Comments

  1. Looks good. Question. I want to know about the benefits of eating corn. For me, its starchy and since the corn itself doesn’t break down, what are the benefits of it to the body?

  2. Wow, that looks super duper yummy. I love bean salads, espescially black bean. I wish I had scractch and sniff computer screen. Very nice. You should submit this recipe to my Veg Head carnival. I would love to post it.

  3. well corn doesn’t really have that much value except taste. We eat it very sparingly and not that often (once a month if that). Allow yourself some things just because you like them.

  4. Darlene brought this to my office for me to taste. I wasn’t hungry at the time. To be nice, I decided to try a teaspoon full. It was so good I couldn’t stop and ate an entire meal worth right there on the spot.

    very yummy!

    make sure to use Apple Cider Vinegar and not white vinegar.

  5. I made this at 5:30 this morning for my lunch at work today. I did taste some and it sure is great~! Very hearty and I am sure I will be asked at lunch what all is in this dish.. :-) Thank you!

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