Mexican Bean Salad

Beans are a healthy food that  play an important role in Mexican cuisine. Beans are naturally rich in soluble fiber, iron and dietary protein. Regularly consuming beans can lower bad LDL cholesterol and reduce overall heart disease risk, according to the U.S. Beans Council.  Healthy beans common in Mexican cooking include black beans, pinto beans, garbanzo beans and kidney beans.

Beans are loaded with nutrients like Vitamin B, Calcium and Potassium that our bodies need.  For example Vitamin B is necessary for healthy brain and nerve cells, for normal functioning of the skin, nerves and the digestive system.  Similarly Calcium is needed for strong bones and teeth and it helps us keep our body more alkaline rather than acidic.  Potassium helps reduce the risk of high blood pressure and stroke.

I have used black beans, soya beans, corn and black eyed beans that day as they were readily available in my kitchen pantry.  Generally I use kidney beans, chick peas, corn, green beans and navy beans for the Mexican salad.  So it depends on your choice and availability of things.  Most important thing is to use different variety of beans to add to the nutritional value and the taste.

Ingredients:

2 cups black beans, boiled and drained, 2cups kidney beans, boiled and drained, 2 cups green beans chopped, boiled and drained,  1 green bell pepper(chopped), 1 red bell pepper(chopped), 1 ½ cup corn kernels boiled and drained,  1 medium red onion chopped finely,  ½ cup olive oil,  ¼ cup red wine vinegar, 2 tbsp fresh lemon juice, 2 tbsp white sugar(powdered), 1 tbsp salt, 1 clove crushed garlic, ¼ cup cleaned and chopped fresh cilantro, ½ tbsp ground cumin, ½ tbsp ground black pepper,  1 dash of hot pepper sauce, ¼ tsp red chili powder.

Method:

In a large bowl, combine beans, bell peppers, corn, and red onion.  In a small bowl, whisk together olive oil, red wine vinegar, lemon juice, sugar, salt, garlic, cilantro, cumin, and black pepper. Season to taste with hot sauce or chili powder.  Pour this olive oil dressing over the vegetables and mix well. Keep in the refrigerator before serving.  Serve cold.