Chili bean salad (lacto)

Chili Bean Salad (Lacto) Recipe from Mexico

Region / culture: Mexico | Preparation time: 10 minutes | Cooking time: 0 minutes | Servings: 4

Introduction

This chili bean salad is a delicious and healthy dish that is perfect for a light lunch or as a side dish for a Mexican-inspired meal. Packed with protein and fiber, this salad is not only tasty but also nutritious.

History

Chili bean salad has been a popular dish in Mexican cuisine for many years. It is a simple and easy recipe that has been passed down through generations. The combination of kidney beans, onions, and green peppers, mixed with tangy yogurt and spices, creates a flavorful and satisfying salad.

Ingredients

16 oz (454 g) canned kidney beans, rinsed and drained
0.5 cup finely chopped onions
0.5 cup finely chopped green bell peppers
0.25 cup nonfat yogurt
1 tsp chili powder
0.25 tsp garlic powder
0.25 tsp ground cumin
0.25 tsp oregano
salt, to taste

How to prepare

Lovers of spicy food will adore this tangy salad. Serve it over a bed of lettuce, add a piece of corn bread, and you have an easy lunch with Mexican flair.
In a large bowl, combine kidney beans, onions, and green pepper. Mix well.
In a small bowl, combine yogurt and spices. Add to bean mixture, mixing until well blended.
Chill several hours to blend flavors. Stir before serving.
Nutrition (per serving): 122 calories, total fat 1 g (4% of calories).

Variations

Add diced tomatoes or corn for extra flavor and texture.
Top the salad with avocado slices or shredded cheese for a creamy finish.
For a vegan version, use dairy-free yogurt or avocado as a substitute.

Cooking Tips & Tricks

Make sure to rinse and drain the canned kidney beans before using them in the salad to remove excess sodium.

- For a spicier salad, add more chili powder or a dash of hot sauce.

- Chill the salad for several hours before serving to allow the flavors to meld together.

Serving Suggestions

Serve this chili bean salad over a bed of lettuce for a light and refreshing meal. It also pairs well with cornbread or tortilla chips for added crunch.

Cooking Techniques

Make sure to mix the yogurt and spices well before adding them to the bean mixture to ensure even distribution of flavors.

- Chill the salad for at least 2 hours before serving to allow the flavors to develop.

Ingredient Substitutions

You can use black beans or pinto beans instead of kidney beans for a different flavor profile.

- Substitute Greek yogurt for nonfat yogurt for a creamier texture.

Make Ahead Tips

This chili bean salad can be made ahead of time and stored in the refrigerator for up to 2 days. Just make sure to stir well before serving.

Presentation Ideas

Garnish the salad with fresh cilantro or a squeeze of lime juice for a pop of color and flavor. Serve in a colorful bowl or on a decorative platter for an eye-catching presentation.

Pairing Recommendations

This chili bean salad pairs well with grilled chicken or fish for a complete and satisfying meal. It also goes well with a side of rice or quinoa for added protein and fiber.

Storage and Reheating Instructions

Store any leftovers of the chili bean salad in an airtight container in the refrigerator for up to 2 days. To reheat, simply microwave for a few seconds or enjoy cold.

Nutrition Information

Calories per serving

Each serving of this chili bean salad contains 122 calories, making it a light and satisfying option for a meal or snack.

Carbohydrates

This chili bean salad is a good source of carbohydrates, with each serving containing approximately 22 grams of carbs. Carbohydrates are an important source of energy for the body and are essential for overall health.

Fats

This salad is low in fat, with each serving containing only 1 gram of fat. The fat content mainly comes from the nonfat yogurt used in the recipe, making it a healthy and low-fat option.

Proteins

With kidney beans as the main ingredient, this chili bean salad is a great source of protein. Each serving contains approximately 7 grams of protein, which is essential for muscle growth and repair.

Vitamins and minerals

Kidney beans are rich in vitamins and minerals, including iron, potassium, and folate. These nutrients are important for overall health and well-being.

Alergens

This recipe contains dairy in the form of nonfat yogurt, so it may not be suitable for those with dairy allergies or lactose intolerance.

Summary

Overall, this chili bean salad is a nutritious and delicious dish that is low in fat and calories, high in protein and fiber, and packed with vitamins and minerals.

Summary

This chili bean salad is a flavorful and nutritious dish that is perfect for a light lunch or as a side dish. Packed with protein, fiber, vitamins, and minerals, this salad is a healthy and satisfying option for any meal. Enjoy the tangy flavors of this Mexican-inspired dish and savor every bite.

How did I get this recipe?

The memory of finding this recipe for the first time brings a smile to my face. It was a warm summer day, and I was visiting my dear friend Margaret. Margaret was known for her delicious and unique recipes, and I always looked forward to our time together in the kitchen.

On that particular day, Margaret had prepared a potluck dinner for her family and friends, and one of the dishes she made was a chili bean salad. As soon as I took my first bite, I knew I had to get the recipe. The flavors were so vibrant and the combination of ingredients was unlike anything I had ever tasted before.

I asked Margaret for the recipe, and she graciously shared it with me. She explained how she had learned to make the salad from her own grandmother, who had passed down the recipe through generations. I was thrilled to have the opportunity to learn how to make this delicious dish myself.

Margaret walked me through the steps of making the chili bean salad, starting with soaking and cooking the beans until they were tender. She then showed me how to prepare the dressing, mixing together vinegar, olive oil, garlic, and a blend of spices that gave the salad its bold and zesty flavor.

As we worked in the kitchen together, Margaret shared stories of her grandmother and the special moments they had shared over the years. She spoke fondly of the family gatherings where her grandmother would prepare this salad, and how it had become a beloved tradition among her loved ones.

I listened intently, soaking in every detail of the recipe and the history behind it. Cooking has always been a way for me to connect with others and create lasting memories, and I knew that this chili bean salad would soon become a staple in my own kitchen.

After we finished preparing the salad, Margaret and I sat down to enjoy a meal together, savoring each bite of the delicious dish we had created. The flavors were even better than I remembered, and I knew that this recipe would be one that I would cherish for years to come.

Since that day, I have made the chili bean salad countless times, sharing it with friends and family at gatherings and potlucks. Each time I prepare it, I think of Margaret and her grandmother, and the special bond they shared over this beloved recipe.

I have added my own twist to the salad over the years, experimenting with different ingredients and variations to make it my own. But the heart of the dish remains the same, a tribute to the tradition and love that has been passed down through generations.

I am grateful to Margaret for sharing this recipe with me, and for opening my eyes to the world of flavors and traditions that can be found in a simple dish. The chili bean salad has become a part of my own family's history, a connection to the past that I will continue to share for years to come.

As I sit here now, thinking back on that warm summer day and the joy of discovering this recipe for the first time, I am filled with gratitude for the memories and experiences that cooking has brought into my life. The chili bean salad will always hold a special place in my heart, a reminder of the power of food to bring people together and create lasting connections. And for that, I am truly thankful.