Black Bean Salad

Mildly zippy and anti-inflammatory.

Chili powder, which adds the “zip” to this Mexican-influenced black bean salad, is usually a combination of multiple ingredients, including oregano, garlic, onion, cumin, various ground, dried chile peppers and often allspice or paprika. The “heat” comes from a phytochemical family called the capsaicinoids (usually referred to as “capsaicin”), which have numerous benefits, including the ability to increase circulation, defeat pain sensation, and add anti-inflammatory power.

Note: For more capsaicin information, check out this article:

https://www.drweil.com/diet-nutrition/cooking-cookware/cooking-with-spices-cayenne-pepper/

Ingredients

  • 2 cans organic black beans
  • 1/2 – 1 cup frozen, organic corn
  • 3 small (or 2 large) cloves garlic
  • 1 tsp cumin
  • ½ tsp chili powder (or more to taste)
  • 2 tbsp canola oil (GMO-free, in glass bottle)
  • 3 tbsp EVOO (again, in glass)
  • Fresh-squeezed lemon juice (from 1/2 lemon, or a bit more)
  • 1 bunch cilantro, finely chopped
  • 1 medium yellow and/or red bell pepper, chopped into slices (1/4-inch wide)

Optional

  • Balsamic vinegar
  • Fresh lime juice (instead of lemon)
  • Fresh basil leaves (instead of cilantro)
  • 1 – 2 fresh, medium garden tomatoes

Preparation

Prepare a dressing, mixing the EVOO, canola oil, cumin, chili powder, garlic and lemon juice. Set aside at room temperature.

Steam corn over medium heat for five minutes.

Mix black beans with corn in a medium-sized bowl immediately after steaming is concluded, and while mix is still hot from steaming, blend in dressing.

Add cilantro and red/yellow peppers. Mix in balsamic if desired.

Adjust spices to taste. (Listed amounts of cumin, chili powder and lemon/lime are minimum amounts only.)

Serve with whole grain, organic corn chips.

 

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