Black beans are only a new addition to my diet, and I’m not entirely sure why it’s taken me this long to discover how amazing they are. I was lucky enough to be given a leftover can of black beans (plus a bag of dried beans for later use, galangal, lemongrass and numerous other Thai seasonings) when a friend recently returned home after her time on JET. I’ve been determined to use more legumes in my meals recently, since they’re a powerful source of iron, protein and other good macros.
I needed a way to use up the 1/2 can I had leftover from a fusion stirfry, plus with avocados still cropping up cheaply, a salsa was definitely on the cards. It’s also ridiculously easy to make, with the only real prep time going into the cutting up! This will give you a good boost of protein (9g), calcium (9g) and a HUGE shot of iron (14g) with the only fat coming from the good stuff found in the avocado.
Black Bean Salsa
Serves 2
Approx 200 calories per serving.
Ingredients
1 cup of cooked chilled black beans (canned is perfect)
1 large ripe tomato, deseeded and chopped up into small chunks (approx 140g)
1 small cucumber, chopped into small chunks (approx 100g)
1/2 an avocado, sliced and diced
1/2 a raw red onion, sliced and diced thinly
1tsp Avocado oil (if you don’t have avocado oil, use a good quality olive oil instead. You can also omit this)
Lemon juice (I used about 2-3 tbsp)
Salt and Pepper (freshly cracked is always best)
Instructions
1. Throw the vegetables and black beans together in a bowl and mix together (being sure to break up the red onion and not squish the avocado).
2. Sprinkle over the oil and lemon juice, then season to taste.
3. Stir and serve!
いただきます！
tabemoto... 