Recipe: Black Bean Salad
by Dr Mark Hyman
LIKE ANY BEAN SALAD, this one is best made ahead of time so the flavors can reach their full potential before serving.
Ingredients:
2 c. red onion
2 c. yellow onion
1 jalapeno pepper
2 green onions or scallions (white parts only)
1 can (16 ounces) organic black beans
For the dressing
4 tbsp. lemon juice
¼ tsp. cumin
½ tsp. fresh oregano
¼ tsp. cayenne pepper
3 tbsp. olive oil
Ingredients:
Julienne the red and yellow onions. Mince the jalapeno and garlic. Peel and dice the carrots and celery. Thinly slice the green onions. Drain and rinse the black beans.
On medium heat, in a sauté pan, heat a small amount of the olive oil. Add the red and yellow onions and sauté for 4–5 minutes. Turn down the heat and cook the onions for an additional 15 minutes or until they are brown and caramelized. Stir frequently so the onions cook evenly—don’t burn. Add the jalapenos and garlic and cook for 5 additional minutes so the garlic browns slightly. Cool mixture.
In a large bowl, mix thoroughly the beans, green onion, carrots, celery, and sautéed onion mixture.
Dressing: In a small bowl, add the lemon juice, cumin, oregano and cayenne pepper. Slowly whisk in olive oil.
Pour dressing over black bean mixture. Gently mix until dressing thoroughly covers all beans.
Makes: 4 servings
Prep time: 10 minutes
Cook time: 30 minutes
Ingredients:
2 c. red onion
2 c. yellow onion
5 garlic cloves
¼ c. carrots
⅓ c. celery 2 green onions or scallions (white parts only)
1 can (16 ounces) organic black beans
For the dressing
4 tbsp. lemon juice
¼ tsp. cumin
½ tsp. fresh oregano
¼ tsp. cayenne pepper
3 tbsp. olive oil
Ingredients:
Julienne the red and yellow onions. Mince the jalapeno and garlic. Peel and dice the carrots and celery. Thinly slice the green onions. Drain and rinse the black beans.
On medium heat, in a sauté pan, heat a small amount of the olive oil. Add the red and yellow onions and sauté for 4–5 minutes. Turn down the heat and cook the onions for an additional 15 minutes or until they are brown and caramelized. Stir frequently so the onions cook evenly—don’t burn. Add the jalapenos and garlic and cook for 5 additional minutes so the garlic browns slightly. Cool mixture.
In a large bowl, mix thoroughly the beans, green onion, carrots, celery, and sautéed onion mixture.
Dressing: In a small bowl, add the lemon juice, cumin, oregano and cayenne pepper. Slowly whisk in olive oil.
Pour dressing over black bean mixture. Gently mix until dressing thoroughly covers all beans.
Makes: 4 servings
Prep time: 10 minutes
Cook time: 30 minutes
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