Mexican Tortillas: Beef: Avocado: Onion: Tomato: Spotted Beans: Parsley = 15: 10: 10: 13: 14: 10: 5

A succulent side dish for any of your summer meals. Blackness beans, feta, basil, blood-red onion, and tomato plant salad goes great with annihilation and everything. I recently made it for a family unit gathering, and it went over really well. Having said that, I thought I'd share the latin fusion with all of y'all. Spread the love, you know!

Jump to:

• Black edible bean nutrition
• Blackness bean history
• Black bean nutrition
• Other black bean dishes
• Substitutions
• Pace past stride photos
• Ofttimes Asked Questions
• Blackness Beans, Feta, Basil, Crimson Onion, and Love apple Salad Recipe

Black bean nutrition

Beingness Latin American, I am crazy nigh black beans. They're non only delicious and versatile, but healthy too. They're brimming full of fiber, protein and antioxidants. I told y'all they were healthy! Black beans are native to the Central America and Mexico. Archaeologists believe that blackness beans are one of the commencement legumes to be cultivated. They've been grown for over 5000 years.

This black bean salad is earthy, has salty feta, plus sweet and savory basil. Information technology'southward a truthful season kaleidoscope.

This awesome salad can double up every bit a bask for broiled fish, or can be eaten with tortilla chips. BTW, if you love black beans as much as I practise you might desire to check out my recipe for mango blackness bean salsa, simply saying.

This salad is one of the easiest things I've ever made. All you demand to do is chop and mix. You tin can make this dish in about 30 minutes or less depending on your chopping skills. I like to use the basil from my garden. I oasis't managed to kill it all the same. Down the street from my house are two farm stands with scarlet and juicy tomatoes. Information technology doesn't get any better than this.

This recipe is seasonal, every bit two of the chief ingredients are tomatoes and basil. On the East coast, tomatoes thrive during the summer. Basil requires lots of sunlight to live besides, which makes them a quintessential summer herb. Seasonality of ingredients is of import. You lot not only respect the Earth'south natural food product cycle, but y'all likewise indulge in flavors just at the right time. Try comparing the taste of a winter lycopersicon esculentum to a summer tomato, and you'll discover there is a clear difference in quality between them.

Blackness beans, feta, basil, carmine onion, and lycopersicon esculentum salad is my new get to picnic dish.

Black bean history

Known equally turtle beans in Louisiana and frijoles negros across Latin, Central, and S America, blackness beans are a common staple across many communities. Blackness beans date back at least 7000 years ago, when indigenous communities ate them across what we know today equally Central and South America. All beans are excellent replacements for meat, and y'all'll find worldwide that many vegetarians and vegans employ them to supplement their protein intake. Their flavor is unmatched also, with the signature blackish purple exterior and flossy interior. A half cup of black beans gives you 8 grams of protein, and it's likely you lot'll consume even more than than that in just one serving.

Black bean nutrition

Across their high protein, black beans too take lots of fiber. With their high nutritional rating, black beans aid to prevent serious health weather such as cancer and diabetes. So not only will yous consume black beans considering they're delicious, just because black beans are good for your health.

Other black bean dishes

I don't exclusively utilise black beans for salads, in fact this is one of the few healthy-ish dishes I make with black beans. I'm from Panama, and then I'thousand accepted to eating blackness beans in Latin and South American dishes.

When I'g non in the mood to eat meat, I love using black beans as a substitute. Most frequently in my rotation I make these spicy black bean enchiladas. Plant-based burgers accept get more popular in recent years too, which is why I adult this succulent black bean burger recipe. They're bully for when you want to indulge in a burger, but don't want to take a belly ache afterwards from all of the beefiness grease.

I besides absolutely dear my black edible bean plantain empanadas recipe! Black beans and plantains aren't typical empanada fillings, but I dear empanadas because y'all tin can get really creative with them.

Substitutions

That said, you lot can easily substitute the black beans in this recipe for garbanzo beans or cannellini beans. If you opt for those white beans, consider roasting them first. The crispiness volition pair well with the freshness of the tomato and onion.

For the cheese, I understand feta is not everyone'south cup of tea. It tin be very salty to some folks and perhaps even a trivial besides stinky! I personally dear it, but I empathise. If y'all want to substitute the feta, consider shaving some fresh parmesan or pecorino. If you really dislike nutty cheeses or slightly smelly cheese, you could also use some fresh mozzarella in identify of information technology. Merely know y'all won't get that salty, umami flavor from the mozzarella similar y'all go from the feta.

Step by pace photos

1. Prepare all the ingredients and have them ready. Chop, measure out, bleed and rinse the beans then take them all set to get.
2. In a large bowl mix together the black beans, feta cheese, basil, cerise onion and tomatoes.
3. Mix until well combined.
4. In a separate basin whisk together the olive oil, balsamic vinegar, Kosher table salt, oregano, thyme, lemon juice and Dijon mustard.
5. Whisk vigorously until well combined. Tip: If y'all are taking this dish to a picnic proceed the dressing carve up until you are set up to serve.
6. Add the dressing to the salad, mix to combine and serve.

Frequently Asked Questions

• How long will this final and can I make it ahead? Y'all tin make this dish ane day ahead of serving simply exercise non add the dressing until set up to serve. It is e'er best as fresh equally possible.
• Can I freeze this dish? Do not freeze this dish every bit it will will be completely wilted and soggy when thawed.
• How long will it final in the refrigerator? Afterward yous have added the dressing and have some left, I have eaten this the following day and information technology is even so very crisp and fresh. More than than ane day old information technology will not exist near as crisp and will needed tossed.
• Can I brand my bean salad Mexican? Not per se, but feel complimentary to add spice.

If y'all enjoyed my Black Edible bean Salad with Feta, Tomatoes, and Onion then I recommend more of my Latin-inspired recipes to make it a full meal.

 Easy Chicken Enchiladas with Jalapeno White Sauce - These are a big hit in my business firm and a perfect comfort nutrient for a chilly day.

Tostones with Avocado Cream Sauce - A delicious twist on ane of my favorites. These tostones get dunked into a sauce fabricated with composite avocado, spices, fresh cilantro, and mayo.

Looking for more recipes?
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Black Beans, Feta, Basil, Cherry Onion, and Tomato Salad Recipe

You will love this blackness bean, feta, basil, red onion and lycopersicon esculentum salad. Endeavour a keen coolsummer salad with bright herb flavors of basil and thyme.

Prep Fourth dimension 30 minutes

Full Fourth dimension 30 minutes

Servings: Change to adjust-> v people

Calories 172 kcal

• 15 oz black beans ane can, drained, rinsed
• ⅓ cup feta crumbled
• x-12 basil fresh, cut into strips
• 1 Roma tomatoes cored, diced
• ¼ loving cup red onion dices

1. To prepare the salad:

2. In a big bowl, mix together the black beans, feta cheese, basil, reddish onion, and tomatoes.

3. For the dressing:

4. In a small basin whisk together balsamic vinegar, olive oil, Kosher common salt, oregano, thyme, lemon juice, and Dijon mustard until all ingredients are well blended.

5. Pour over the bean mixture and mix until ingredients are well coated.

6. Chill until ready to use.

Frequently Asked Questions

• How long will this final and can I make information technology ahead? You can brand this dish 1 day ahead of serving but exercise not add the dressing until fix to serve. It is always best equally fresh as possible.
• Can I freeze this dish? Exercise not freeze this dish as it volition will be completely wilted and soggy when thawed.
• How long will it last in the fridge? Afterward you have added the dressing and accept some left, I have eaten this the following day and information technology is however very crisp and fresh. More than than 1 24-hour interval old it will not be well-nigh as crisp and volition needed tossed.
• Can I brand my bean salad Mexican? Not per se, merely feel gratuitous to add spice.

Nutrition Facts

Black Beans, Feta, Basil, Red Onion, and Tomato Salad Recipe

Corporeality Per Serving

Calories 172 Calories from Fat 45

% Daily Value*

Fat 5g 8%

Saturated Fat 2g 13%

Cholesterol 8mg 3%

Sodium 350mg 15%

Potassium 338mg 10%

Carbohydrates 22g seven%

Fiber 7g 29%

Saccharide 1g ane%

Protein 9g 18%

Vitamin A 190IU 4%

Vitamin C 2.1mg 3%

Calcium 72mg 7%

Fe 1.9mg xi%

* Percent Daily Values are based on a 2000 calorie diet.

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Source: https://ethnicspoon.com/black-beans-feta-basil-red-onion-and-tomato-salad/

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