Black Bean Salad

Black Bean Salad Recipe from Mexico with Pineapple and Jalapeño

Region / culture: Mexico | Preparation time: 10 minutes | Cooking time: 0 minutes | Servings: 6

Introduction

Black Bean Salad is a vibrant and nutritious dish that combines the hearty flavors of black beans with the freshness of vegetables and the tanginess of a homemade dressing. This recipe is perfect for those looking for a healthy, flavorful side dish or a light main course. It's easy to make, requires no cooking, and can be customized to suit your taste preferences. Whether you're hosting a summer barbecue, looking for a potluck dish, or simply want a nutritious meal, this Black Bean Salad is sure to impress.

History

The origins of Black Bean Salad can be traced back to various cultures, particularly those in Latin America where beans are a staple ingredient. Over time, it has evolved and been adapted by different cuisines, incorporating local ingredients and flavors. This version of Black Bean Salad is a fusion of traditional elements and modern culinary techniques, making it a contemporary classic that celebrates the versatility of black beans.

Ingredients

30 oz (850 g) drained black beans (preferably no salt added beans, if available)
15 oz (425 g) drained kernel corn
2 diced roma tomatoes
0.25 cup diced red bell pepper
0.25 cup diced red onion
0.25 cup diced scallions
0.25 cup diced pineapple
1 tbsp chopped fresh cilantro
1 seeded and minced jalapeño
4 tbsp sherry vinegar
3 tbsp honey
1 tbsp salt
1 tsp ground black pepper
juice of half a lime
Pinch of ground cumin

How to prepare

In a large bowl, mix all the ingredients together. Refrigerate for one hour, allowing the flavors to meld. The longer it sits, the better the taste.
Note that the amount of salt may seem high in this recipe, but it is necessary to season a large quantity of ingredients. If you can find black beans with no added salt, you may still need the full tablespoon of salt. If you are concerned about sodium levels, start with 1 tsp of salt and adjust to your preference.
Sherry vinegar can be found at higher-end or gourmet grocery stores, as well as online. Look for vinegar labeled as "vinagre de Jerez" to ensure it is made in Spain. Alternatively, you can substitute with red wine vinegar if you prefer not to use sherry vinegar.

Variations

There are countless ways to customize this Black Bean Salad to suit your taste preferences. Some popular variations include:
Adding avocado for creaminess and healthy fats.
Incorporating quinoa or rice to make it a more filling meal.
Mixing in different types of beans for added texture and flavor.
Using lime zest in the dressing for an extra citrusy kick.

Cooking Tips & Tricks

To ensure your Black Bean Salad is as delicious as possible, consider the following tips:

- Rinse and drain the black beans thoroughly to remove any excess sodium and to prevent the salad from becoming too watery.

- Let the salad chill in the refrigerator for at least an hour before serving. This allows the flavors to meld together and intensify.

- If you prefer a bit of crunch, add the diced vegetables just before serving to maintain their texture.

- Taste and adjust the seasoning as needed, keeping in mind that the flavors will develop over time.

Serving Suggestions

Black Bean Salad can be served as a standalone dish or as a side to complement a variety of main courses. It pairs well with grilled meats, fish, or poultry, and can also be a filling addition to vegetarian and vegan meals. For a complete meal, serve it over a bed of greens or alongside quinoa or rice.

Cooking Techniques

This recipe requires no cooking, making it incredibly easy to prepare. The key technique is in the mixing of the ingredients to ensure that the flavors are well distributed. For the best results, use a large bowl and gently fold the ingredients together to avoid crushing the beans and vegetables.

Ingredient Substitutions

If you're missing an ingredient or want to customize the recipe, consider the following substitutions:

- Red wine vinegar can be used in place of sherry vinegar.

- Agave syrup or maple syrup can substitute for honey for a vegan version.

- Any type of bean can be used in place of black beans, depending on availability and preference.

Make Ahead Tips

Black Bean Salad is an excellent make-ahead dish. It can be prepared up to two days in advance and stored in the refrigerator until ready to serve. In fact, the flavors often improve with time, making it a perfect choice for meal prep or busy weeknights.

Presentation Ideas

To make your Black Bean Salad visually appealing, consider serving it in a clear glass bowl to showcase the colorful ingredients. Garnish with extra cilantro leaves and a lime wedge for a fresh, vibrant look.

Pairing Recommendations

This salad pairs beautifully with a variety of dishes. For a light, refreshing meal, serve it with grilled fish or chicken. It also complements spicy dishes well, offering a cooling contrast to the heat.

Storage and Reheating Instructions

Black Bean Salad is best enjoyed cold and does not require reheating. Store any leftovers in an airtight container in the refrigerator for up to three days. It's not recommended to freeze this salad, as the texture of the vegetables may become soggy upon thawing.

Nutrition Information

Calories per serving

A serving of Black Bean Salad is relatively low in calories, making it an ideal choice for those monitoring their calorie intake. The exact calorie count can vary depending on the specific ingredients used, but a typical serving is around 200-250 calories.

Carbohydrates

Black Bean Salad is a great source of carbohydrates, primarily from the beans and corn. These complex carbohydrates provide sustained energy, making this salad an excellent choice for a filling meal. The fiber content in the beans also aids in digestion and can help regulate blood sugar levels.

Fats

This salad is low in fats, with most of the minimal fat content coming from the natural oils in the dressing. Using sherry vinegar and honey in the dressing keeps the fat content low while still delivering a burst of flavor. For those looking to increase the healthy fats, adding avocado or a drizzle of olive oil can be a great option.

Proteins

Black beans are an excellent source of plant-based protein, making this salad a fantastic option for vegetarians and vegans. The protein content in black beans can help in muscle repair and growth, making this dish not only delicious but also nutritious.

Vitamins and minerals

Black Bean Salad is rich in vitamins and minerals, including Vitamin C from the tomatoes, bell peppers, and lime, as well as iron and magnesium from the black beans. These nutrients support overall health, from boosting the immune system to promoting heart health.

Alergens

This recipe is free from most common allergens, including gluten, dairy, and nuts. However, those with specific food sensitivities should review the ingredients list carefully and make substitutions as necessary.

Summary

Overall, Black Bean Salad is a nutritious dish that offers a balanced combination of carbohydrates, proteins, and fats, along with a variety of vitamins and minerals. It's low in calories and free from common allergens, making it suitable for a wide range of dietary needs.

Summary

Black Bean Salad is a versatile, nutritious, and delicious dish that's perfect for any occasion. Whether you're looking for a healthy side dish, a light main course, or a flavorful addition to your meal prep lineup, this recipe is sure to satisfy. With its combination of protein-rich black beans, fresh vegetables, and a tangy dressing, it's a balanced meal that's as nutritious as it is tasty.

How did I get this recipe?

I can still recall the sense of amazement I felt when I first saw this recipe for Black Bean Salad. It was many years ago, when I was just a young girl, eager to learn the art of cooking from my grandmother. She was a master in the kitchen, creating delicious dishes with ease and grace. One day, as we were going through her recipe box, she pulled out a weathered and stained card with the title "Black Bean Salad" written in faded ink.

I watched intently as she read through the ingredients and instructions, her eyes sparkling with excitement. She explained to me that this recipe was a special one, passed down from her own mother, who had learned it from a dear friend many years ago. As she began to gather the ingredients and prepare the salad, I could sense the love and care she poured into each step.

The aroma of fresh herbs and spices filled the kitchen, and I could hardly contain my excitement as I waited for the finished dish. When it was finally ready, I took my first bite and was blown away by the explosion of flavors in my mouth. The combination of black beans, corn, tomatoes, and avocado was a revelation to me - a perfect balance of sweetness, tanginess, and creaminess that I had never experienced before.

From that moment on, Black Bean Salad became a staple in our family gatherings and a favorite among our friends. I would watch my grandmother make it with such ease and confidence, her hands moving deftly as she mixed and tossed the ingredients together. I knew that I had to learn how to make it myself, so I could carry on the tradition and share it with future generations.

Over the years, I have made this Black Bean Salad countless times, each time tweaking and adjusting the recipe to suit my own tastes. I have added a squeeze of lime for extra freshness, a sprinkle of cumin for warmth, and a handful of cilantro for a burst of flavor. But no matter how many times I make it, the magic of that first taste always remains.

As I stand in my kitchen now, preparing a batch of Black Bean Salad for a family gathering, I can't help but feel grateful for the recipe that has brought so much joy and connection to my life. I can almost hear my grandmother's voice guiding me through each step, her spirit alive in the dish that she passed down to me with so much love.

And as I sit down to enjoy a bowl of Black Bean Salad with my loved ones, I know that I am not just sharing a meal, but a piece of my family's history and a testament to the power of food to bring us together. The simple act of cooking and sharing a recipe can create bonds that last a lifetime, bridging the gap between generations and keeping traditions alive.

So, as I take a bite of the salad that has been a constant presence in my life for so many years, I offer a silent thank you to my grandmother and all the people who have shared their recipes and stories with me. Each dish is not just a meal, but a memory, a connection to the past, and a promise of the future. And I will continue to cherish and honor them, one recipe at a time.