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Rich in fiber and protein, black beans are also a delicious (and perhaps unexpected) source of disease-fighting antioxidants, and they provide folate, magnesium, and iron. Looking to include black beans in your menu? Try adding them to salads, soups, and main dishes. Here's a recipe to get you started.
Makes 2 (1-cup) servings
Jicama, a delightfully crunchy Mexican root vegetable, is often eaten raw in salads and slaws. Tossed with a zesty lime dressing and mixed with beans and juicy tomatoes, it makes an easy, irresistible salad that's perfect with anything from the grill. Prepare a double batch and take it along to your next potluck — just be ready to share the recipe!
Prep time: 15 minutes
1 1/2 tablespoons fresh lime juice
1/2 garlic clove, minced
1/4 teaspoon ground cumin
1 1/2 tablespoons extra-virgin olive oil
1/2 can (15-ounce) black beans, rinsed and drained
1/2 small jicama, peeled and chopped 1 plum tomato, chopped
1 1/2 tablespoons diced red onion
1/8 cup chopped fresh cilantro Salt and freshly ground black pepper
Whisk together lime juice, garlic, and cumin in a large mixing bowl; slowly whisk in oil. Add beans, jicama, tomato, onion, and cilantro. Toss to combine, season with salt and pepper, and serve.
This recipe is reprinted with permission from The South Beach Diet® Quick & Easy Cookbook. For information on the book, click here.
Nutritional Information:190 calories11 g total fat (1.5 g sat)22 g carbohydrate4 g protein9 g fiber400 mg sodium