Southwest Black Bean and Avocado Salad

Bonnie Stern and Fran BerkoffBonnie Stern and Fran Berkoff

Easy to prepare, black bean and avocado salad is a great energy booster for the cold months.

Number of servings : 6 to 8

Prep time:

Cooking time: 15 minutes

Type of meal : | Salads | Salads

Special diet :

Ingredients

2 cups (500 mL) fresh or frozen corn kernels
3 red peppers, halved
3 cups (750 mL) cooked black beans, made from 1 1/2 cups (375 mL) dry black beans (or use canned beans).
1/3 cup (75 mL) chopped fresh cilantro or parsley
2 tbsp (25 mL) chopped fresh chives
1 ripe avocado
4 oz (125 g) goat cheese or feta, cold and cut into small chunks
Dressing
3 tbsp (50 mL) seasoned rice wine vinegar
3 tbsp (50 mL) orange juice
1 clove garlic, minced
1 tsp (5 mL) salt or more to taste
1 tbsp (15 mL) puréed chipotle chilis or 1 jalapeño, halved, seeded and diced
1/3 cup (75 mL) olive oil

Directions

  1. Place corn in a hot, dry skillet and cook until browned slightly, 5 to 10 minutes. Cool. Place peppers on a baking sheet, skin side up, and broil until blackened, about 5 minutes. Cool. Discard core, ribs and seeds, then rub off and discard peel. Dice peppers.
  2. Combine corn, peppers and black beans in a large bowl. Add chopped herbs. Make dressing by whisking vinegar with orange juice, garlic, salt, chipotles and olive oil in a small bowl. Add to salad and combine well. Taste and adjust seasoning if necessary.
  3. Dice avocado and add to salad with goat cheese just before serving.

Bonnie says: Soak black beans in cold water for a few hours at room temperature or overnight in the refrigerator. Drain, place in a large saucepan and cover generously with water. Bring to a boil. Reduce heat and simmer gently  1 to 11⁄2 hours or until tender. Drain well. Because they take a long time to cook, make two or three times as much as you need and freeze the rest. You can also use canned black beans (drained and rinsed).
 
Fran says: A half cup (125 mL) of black beans contains 1.9 mg of iron. Combining them with vitamin C-rich foods such as red peppers and orange juice makes that iron more readily available to your body.

 

Photo by Benoît Levac; Food Stylist: Marie-Éve Charron; Prop Stylist: Irène Garavelli

 

Nutritional information: