Are you Bean Savvy?
Did you know that beans are part of the legume family, which also includes peas, lentils, peas, peanuts and soybeans? Beans are jam packed with nutrition. They are rich in protein, fiber, vitamins and minerals, such as iron, magnesium, folate and zinc, Dry beans are also very economical, at a cost of less than 25 cents per cup. For those who prefer canned beans for convenience, but are concerned with the sodium content, draining and rinsing is recommended to remove about 40% of the sodium. For great recipes, like the one below, cooking videos and the latest research on the wonderful health benefits of beans check out the website: http://beaninstitute.com.
Black Bean Corn Salsa
YIELD: 1 quart or about 8 portions, 1/2 cup each
4 ears corn on the cob in the husk (silk removed)
2 cups cooked Black beans
1 red pepper,diced
1 bunch cilantro, chopped
2 scallions, sliced
1 teaspoon black sesame seeds
1 teaspoon white sesame seeds, toasted
2 tablespoons rice wine vinegar
1/4 cup of sesame oil
Juice of 2 limes
PREPARATION: 1. Grill corn in the husk and remove kernels from cob. 2. Combine Black beans, red pepper, cilantro, corn, scallions, and black and white sesame seeds. 3. Whisk together vinegar, oil and lime juice. Toss with vegetables.
NUTRIENT INFORMATION PER SERVING: Calories: 173.81; Fat: 8.37g; Protein: 5.94g; Total Fiber: 6.41g; Cholesterol: 0mg; Calcium: 23.31mg; Iron: 1.41mg; Sodium: 10.57mg; Carbohydrates: 22.02g