If you want a meal that doesn’t require hours to make and is healthy and filling, you should make this Mexican red bean salad with avocado. You can serve it as a side dish, but it is filling enough to eat as a lunch. You can use canned beans, but I try to avoid canned food as much as possible, so I always cook legumes because it tastes a lot better, you can control the sodium, it’s healthier because it’ BPA free and it’s cheaper. It is a bit time consuming to cook legumes because of presoaking and a long cooking process, but you can make a larger quantity and freeze it. I usually cook about 2 pounds at time, and then divide it to portion size, put it in glass Tupperware and freeze it. So whenever I need legumes to make salad, soup, hummus, etc., they are ready in my freezer. Beans are incredible because they are a valuable source of protein, fiber and minerals. 100 grams of dry beans has 20 grams of protein.
You will need corn for this Mexican red bean salad. You can use regular sweet canned corn, but again I recommend that you use fresh (and organic) if you can get it, or frozen, because canned corn contains a lot of salt and sugar.
And of course it is proper to add some avocados into a Mexican dish. Avocados are high fat food, but the majority of that fat is monounsaturated fat, which has been associated with decreased bad cholesterol (low-density lipoprotein).
- 1 avocado
- 2 cups (about 350 grams) of cooked red beans
- 1 ½ cup (about 250 grams) of sweet corn
- 1 red bell pepper
- 1 red yellow pepper
- 1 red green pepper
- Half a leek
- Tablespoon of olive oil
- 1 lemon
- Cayenne pepper to taste
- Cut off the top of the pepper and remove the seeds. Cut into thin strips.
- Remove the pit and skin from avocado and cut it into cubes.
- Cut leek into thin slices and lemon into wedges
- Toss bell pepper, leek, avocado, red beans and sweet corn together, sprinkle with cayenne pepper and pour with olive oil. Divide onto plates and serve with lemon wedges.