BALCK BEAN SALAD WITH LIME DRESSING
Black bean salad with lime dressing is a encourages weight loss. Black beans provide appreciable amounts of protein which helps to boost metabolism.
Learn how to make healthy indian black bean salad with lime dressing.
Diabetics, weight watchers and heart patients can enjoy the fresh flavours of this salad.
INGREDIENTS
• 1/2 cup black beans, soaked overnight and drained
• 1/2 cup finely chopped onions
• 1 cup finely chopped tomatoes
• 2 tsp lemon juice
• 1 tbsp dry red chilli flakes
• 1 tsp dried mixed herbs salt to taste
METHOD
1. Thisis what black beans look like. Black beans are commonly referred to as turtle beans, probably in reference to their shiny, dark, shell-like appearance. Along with a rich smoky flavor that has been compared to mushrooms, black beans have a velvety texture, yet hold their shape well during cooking.
2. Put the black beans in a bowl as we want to soak them.
3. Add enough water to soak the black beans.
4. Cover and soak for 5 hours or overnight.
5. This is what the black beans look like after soaking.
6. Drain
7. Your soaked black beans are ready.
8. To make Mexican black bean salad, combine the black beans, salt to 2 1/2 cups of water in a pressure cooker, mix well and pressure cook for 5 whistles.
9. Allow the steam to escape before opening the lid.
10. Drain well and transfer the black beans into a deep bowl.
11. Add all the remaining ingredients and mash to a coarse mixture using a potato masher.
12. Refrigerator the Mexican black bean salad for at least 1 hour and serve chilled with nacho chips.
NUTRITION FACTS
SERVING SIZE : Amount per serving Calories 332 calories from fat 63
Energy – 67cal
Protein – 3.2g
Carbohydrates – 12.7g
Fiber – 3.6g
Fat – 0.4g
Cholesterol – 0mg
VitmainA – 274.4mcg
VitaminB1(thiamine) – 0.2mg
VitaminB2(riboflavin) – 0.1mg
VitaminC – 28.6mg
VitaminE – 0mg
Folic acid – 59mcg
Calcium – 65.9mg
Iron – 1.2mg
Magnesium – 31.2mg
Phosphorus – 63.9mg
Sodium – 11.8mg
Potassium – 260.9mg
Zinc – 0.4mg
