Open Arms of Minnesota

Weekly Recipe #178: Tangy Black Bean Salad

Diana Brostow, Dietetic Intern [University of Minnesota – The Emily Program]

Photo Credit - Beccapie/Flickr
Photo Credit – Beccapie/Flickr

I love this salad for so many reasons: it’s easy, it’s fast, it’s CHEAP, and it’s a fabulous meal all on its own. You can make a huge batch of it to feed a crowd, or keep it in the fridge for a week – it stays delicious for days. Also, as much as I like beans in every form, I get tired of the many recipes that make them heavy, soupy, or mushy. Sometimes I have a hankering for a bean dish that tastes fresh, tangy and crisp, and this one delivers.

Nutritionally, this salad packs a big punch – lean protein, lots of fiber, fresh veggies in every color and texture, healthy fats in the dressing, and a little briny feta cheese for extra tang and some richness.
My mother introduced me to this recipe – I have no idea where she got it from, but I’ve adapted the dressing slightly to give it a brighter flavor. It makes a regular appearance at my summer potlucks…

Tangy Black Bean Salad

Servings: up to 12 people as a side dish, up to 6 as a main dish, can easily be doubled or tripled

Ingredients:

For the salad:

  • 4 cups cooked, drained black beans*
  • 1 packed cup shredded carrots (about 2-3 raw carrots)
  • 3 medium roma or plum tomatoes, seeded and diced
  • 1 large bell pepper (red, orange or yellow), seeded and diced
  • 2 scallion stalks (green onions), finely sliced
  • ½ bunch of fresh cilantro**, stems removed and finely minced (about 1 cup)
  • 4 oz. feta, crumbled (about ½ package)

* 4 cups = 2 average 15-ounce cans of black beans. Just be sure to rinse and drain them thoroughly.
** If you don’t like cilantro, you can omit it altogether, or substitute an equal amount of fresh flat-leaf parsley

For the dressing:

  • ½ cup extra virgin olive oil
  • ¼ cup apple cider vinegar (red wine vinegar works as well)
  • 1 large clove garlic, finely minced
  • 1 tbsp. Dijon mustard
  • 1 ½ tsp. honey
  • salt and pepper to taste

Instructions:

  1. In a small bowl, whisk together all the dressing ingredients until well-combined. Let the dressing sit and its flavors meld while you make the salad.
  2. In a large bowl, combine all the salad ingredients. Toss gently, just to distribute the vegetables and cilantro around the beans.
  3. Pour dressing over salad and toss again. Taste a spoonful and add salt or pepper if desired. Serve and enjoy. Note: This salad tastes even better if you let it sit in the fridge, covered, for an hour or two.

oam-logo-thumb

More from Open Arms

HIV Day On The Hill Graphic

HIV Day On The Hill

Join Us For HIV Day On The Hill Join us for a day of advocacy on Tuesday, March 12, at 8 AM for HIV on the Hill! Collaborate with HIV advocates and LGBTQ leaders as we discuss legislative priorities such as expanding PrEP access

Read More »

Voyage Minnesota Features Leah Hebert Welles

Open Arms CEO Leah Hebert Welles Featured By VoyageMinnesota Open Arms of Minnesota CEO Leah Hebert Welles has been featured by VoyageMinnesota as part of its Daily Inspiration series.  VoyageMinnesota’s mission is to promote mom and pops, artists, creatives, makers and small businesses by

Read More »
End Of Year Giving Graphic

Your Gift Will Help Us Serve More Clients!

Together we can continue to meet the increased demand for medically tailored meals with your support! We hope you think of us as you consider your year-end giving. Your donation is a gift of care, compassion, and encouragement!