Small, shiny turtle beans more commonly called black beans are not a run-of-the-mill sidedish. Studies have shown that when in comes to the health benefits of beans, the darker the skin of the bean, the denser the nutrient content the bean contains. The black bean is appropriately name for its incredibly dark, glossy coating, and this tasty little legume is chock-full of cholesterol fighting fiber, cancer and age fighting antioxidants, as well as folate and iron.
There is more good news to report when it comes to blacks beans, not only are they healthy, they are delicious and inexpensive. Served regularly as part of Latin American and Cajun cuisine, the black bean can be beautifully served in the form of a soup, dip, sidedish, or main course. The black bean is also high in protein and has a dense, rich, meaty texture that makes it a popular choice in vegetarian cooking as well.
Mango and Black Bean Salsa and Texas Caviar are versatile and colorful dishes that will draw attention and easily hold their own on a party table. They also make great menu additions without the chip. Try these two black bean dishes as bold and beautiful garnishes for grilled fish,or chicken. At breakfast time, either salsa recipe will also work as a perfect compliment to eggs.
Mango and Black Bean Salsa
Ingredients:
- 1 can (15 oz) black beans
- 3 tomatoes, seed and chopped
- 1/2 cup finely chopped red onion
- 2 fresh jalapeno peppers, seeded and finely chopped
- 3/4 cup finely chopped fresh mango
- 3/4 cup fresh cilantro, coarsely chopped
- 1/2 tbsp garlic powder
- salt
Directions:
- Drain can of beans and pour into a medium size mixing bowl.
- Fold in the tomatoes, red onion, jalapenos, and mango one ingredient at a time.
- Add the fresh cilantro and garlic powder. Add salt to taste.
- Cover and chill in the refrigerator for an hour or more.
- Serve chilled with tortilla chips or spood over a favorite meat entree.
Texas Caviar
Ingredients:
- 1 can (15 oz) black beans
- 1 can (15 oz) black-eyed peas
- 5 tomatoes, seeded and chopped
- 1/2 cup finely chopped red onion
- 1 cup canned corn niblets
- 4 fresh jalapeno peppers, seeded and finely chopped
- 1 cup fresh cilantro, coarsely chopped
- 1 1/2 tbsp ground cumin
- 1 tbsp garlic powder
- 1/2 tbsp onion powder
- salt and pepper
Directions:
- Drain the cans of black beans and black-eyed peas and pour contents into a large bowl.
- Fold in tomatoes, red onion, corn, jalapenos, cilantro one ingredient at a time.
- Mix in cumin, garlic powder, and onion powder. Salt and pepper to taste.
- Cover and allow to chill in the refridgerator for an hour. Stir.
- Place in a serving dish and serve with tortilla chips or spoon over a favorite meat entree.
**Some cooks prefer to add a couple of squeezes of fresh lime juice to either recipe. This contributing writer prefers no taste of lime in the dishes, but it is worth mentioning as a popular variation on the recipes.
Marcelle Greene Edins - Marcelle Greene Edins is leaving the rat-race behind and focusing on her work as a writer and chef-in-training. She is also excited to be ...
