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Southwest Salad with Black Beans and Corn



  • Prep Time: N/A
  • Cooking Time: N/A

Southwest Salad with Black Beans and Corn

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Posted by ADMIN at 09/26/2007 06:36 | 0 comments

Directions:

Soak the beans for at least 4 hours, but preferably
overnight. Drain off any excess soaking water, place
the soaked beans in a soup pot and cover with fresh
water. Bring just to a boil, then cover abd turn the
heat way down. Cook at a very slow simmer until beans
are tender, 1 1/4 to 1 1/2 hours. Check form time to
time to be sure there is enough water and add more if
necessary. When the beans are cooked, drain them
well. Then rinse thoroughly in cold water and drain
them well again. In a large bowl, combine beans, corn,
garlic, onion, bell pepper, carrot if using, salt,
olive oil and lime juice. Roast the whole cumin seeds
in a cast-iron skillet over medium heat, stirring
several minutes. Add the toasted seeds to the salad,
along with the cilantro, parsley, basil and red and
black pepper to taste and mix thoroughly but gently.
If using tortillas, lightly brush both sides with
olive oil and cut tortillas into strips approximately
1/4 inch wide and 1 1/2 inches long. Cook the strips
slightly by tasoting them in a 350-degree oven or
toaster oven for about 2 minutes or in a heavy skillet
over medium heat for 2-3 minutes. They should be
partly crispy and pastly chewy. Stir these into the
salad shortly before serving or scatter them on top as
a garnish.

Nutritional info per serving: 455 cal; 18g pro, 58g
carb, 19g fat(36%), 9.6g fiber, 371mg sodium

Ingredients:

-------------------------FORMATTED BY LISA CRAWFORD-------------------------
2 c Dried black beans or
4 c Canned black beans; drained
3 cl Garlic; minced
1/2 c Heaping red onion
1 md Red bell pepper; cored,
-seeded and minced
1 md Carrot; minced (opt)
1 ts Salt
1/2 c Extra virgin olive oil
1/2 c Fresh lime juice(3-4 limes)
2 To 3 ts whole cumin seeds
1/2 c Minced fresh cilantro
1/2 c Minced fresh parsley
1/2 c Minced fresh basil
1 ts Crushed red pepper
Freshly ground black pepper
3 To 4 corn tortillas (opt)

Serves:

6 To 8 serve
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