Southwest Black Bean and Bell Pepper Salad

There are recipes that stand the test of time. I’ve been making this one for more years that I can remember; it’s so versatile, delicious and nutritious.  Fiber-rich beans are a superfood;  tossed here with bell peppers, red onion and cilantro and this dish bursts with flavor and phytonutrients that boost our health.

[su_expanding_quote_book alignment=”left” source_author=”Steven Pratt MD and Kathy Matthews” source_title=”SuperFoods Rx: Fourteen Foods that Will Change Your Life” full_quote=”Beans are a superb heart-healthy food. A study conducted over nineteen years following 9,632 men and women found those who ate beans at least four times a week had a 22% lower risk of coronary heart disease compared with those who consumed beans less than once a week. Those who ate beans most frequently also had lower blood pressure and total cholesterol and were less likely to be diagnosed with diabetes” short_quote=”Beans are a superb heart-healthy food.Those who ate beans most frequently had lower blood pressure and total cholesterol.”]

Variations

  • Use any color bell peppers, or poblano peppers
  • Add 1 cup corn
  • Add 1 or 2 diced avocados
  • Use cilantro instead of parsley
  • Use other dried fruit instead of dates

This recipe can be used so many different ways. It’s a great one to  double and use differently throughout the week.

  1. Vegetarian dinner for guests, served over a bed of brown rice, with chopped cilantro scattered decoratively on top and accompanied by a green salad tossed with mango, nectarines or other summer fruit. For dessert Peach and Blackberry Crisp or Epicurious: Plum Kuchen
  2. As a side dish with grilled chicken and Watermelon Arugula Salad with Goat Cheese
  3. Toss leftovers with greens (spinach, kale, arugula) for lunch
  4. Toss leftovers with grains (quinoa, brown rice, barley) for a second dinner
  5. Make a wrap or pita sandwich with guacamole, or feta cheese, or a dollop of pain Greek yogurt and a handful of greens

 

Black Bean and Bell Pepper Salad
Print Recipe
Servings
8 servings
Servings
8 servings
Black Bean and Bell Pepper Salad
Print Recipe
Servings
8 servings
Servings
8 servings
Ingredients
Vinaigrette
Salad
Adjust servings: servings
Units:
Instructions
Vinaigrette
  1. Place salt, pepper, oregano, cumin and coriander in small bowl.
  2. Add honey and mix. Add lemon juice and water; mix well.
  3. Pour in extra virgin olive oil in a slow stream, mixing constantly.
  4. Adjust salt and pepper to taste.
Salad
  1. Place beans, bell peppers, onion, dates and parsley in large bowl and mix.
  2. Add in chopped jalapeño if desired and mix well.
  3. Drizzle vinaigrette to coat and toss well.
Recipe Notes

Can be made day ahead.

Modified from

Epicurious Black Bean and Bell Pepper Salad

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Southwest Hummus

Beans are so important to our health that we should  Eat More Beans. Hummus/bean dips are a delicious way to do this. I use them instead of mayo as a sandwich spread, or in wraps with leftover grains and spinach (or other greens).

Roasted bell peppers make this one of my favorite bean spreads. Garbanzo and tahini are staples in our house. When bell peppers are not in season, I use store-bought roasted red peppers (read ingredient label to ensure there’s no sugar or unnecessary addivites).

This a quick appetizer to put together for impromput dinner with friends, or to take as a contribution for dinner at someone else’s home.

Garbanzo beans have been used to treat blood pressure for thousands of years and can lower cholesterol levels. So let’s have Hummus for a Healthy Heart

Southwest Hummus
Print Recipe
Prep Time
15 minutes
Prep Time
15 minutes
Southwest Hummus
Print Recipe
Prep Time
15 minutes
Prep Time
15 minutes
Ingredients
Adjust servings:
Units:
Instructions
  1. Place extra-virgin olive oil, lime juice, 2 tablespoons water, tahini and half of garbanzo beans in food processor and process until smooth.
  2. Add remaining ingredients and process, pausing, mixing with spatula and processing again until smooth. If it is too thick, add another 2 tablespoons of water. Adjust salt to taste.
  3. Transfer to a bowl, cover and refrigerate for one hour. Can be made one day ahead.
Recipe Notes

Source: Culicurious: Southwest Hummus

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Pumpkin Shrimp Curry

“Curry Powder has a number of valuable health benefits, including the prevention of cancer, protection against heart disease, reduces Alzheimer’s disease symptoms, eases pain and inflammation, boosts bone health, and increases the liver’s ability to remove toxins from the body.”

Facts about Curry Powder

Pumpkin Shrimp Curry
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Simply yum. Make it vegan by using red lentils or garbanzo beans instead of shrimp. Or replace shrimp with chicken or even grass-fed beef tips. Onion, garlic, broccoli (or cauliflower) and pumpkin are super foods, loaded with nutrients—making this an immunity boosting dish. Curry and turmeric also have health benefits.
Pumpkin Shrimp Curry
Print Recipe
Simply yum. Make it vegan by using red lentils or garbanzo beans instead of shrimp. Or replace shrimp with chicken or even grass-fed beef tips. Onion, garlic, broccoli (or cauliflower) and pumpkin are super foods, loaded with nutrients—making this an immunity boosting dish. Curry and turmeric also have health benefits.
Ingredients
Adjust servings:
Units:
Instructions
  1. Heat canola oil in a large saucepan over medium heat. Add onion and ginger; sauté until soft, about 8 minutes. Add garlic; cook for 1 minute. Add curry, coriander, cumin and turmeric; cook, stirring 1 -2 minutes. Stir in plum tomato, pumpkin purée and vegetable broth; and cook about 5 minutes. 3. Add coconut milk, simmer, covered, for 15 minutes. 4. Add shrimp, broccoli, green beans and lime juice and cook over low heat until shrimp, broccoli, and green beans are cooked, about 10 minutes. 5. Add spinach and mix in, cooking an additional 3 – 5 minutes just until it is wilted.
  2. Serve over cooked rice. Top with chopped cilantro, and toasted pumpkin seeds (or chopped nuts) Serve chopped jalapeño or Serrano pepper on the side.
Recipe Notes

Modified from http://www.epicurious.com/recipes/food/printerfriendly/Pumpkin-Shrimp-Curry-368281" target="_blank">Epicurious: Pumpkin Shrimp Curry

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