Healthy Bean Corn Salad

3-4 Persons

Description

Truefarm Organic Red Kidney Beans is a source of essential nutrients, vitamins, and minerals. Red Kidney Beans are packed with protein, fiber, folate, manganese, phosphorus, potassium, copper, magnesium, zinc, iron, thiamine, vitamin B6, riboflavin, niacin, calcium and more.

Here are few pointers for you to go through before you start with the recipe.

Kidney beans should be well cooked.

The method –  ratio of 10 cups of water per pound of Red kidney beans. If you plan to use a different amount, please adjust accordingly using this ratio.

It’s important to soak the beans overnight. A long soak gives the beans the moisture content they need, for a quick cooking process. Also helps in even cooking without splitting open and losing their nutritional content.

Even if you soak beans overnight, they do not leach their nutrient content into the soaking water. Soaking red beans also breaks down their indigestible sugars (known as oligosaccharides), which reduces gas and flatulence after eating.

 

ingredients

  • 2 cups of boiled Truefarm Foods Organic Red Kidney Beans
  • 1 cup of boiled corn
  • 4 cloves of garlic minced
  • Few strands of fresh rosemary
  • 2 tablespoons of cooking oil
  • ½ teaspoon dried red chilli flakes
  • Truefarm Himalayan Pink Salt to taste
  • Fresh coriander chopped
  • A squeeze of 1/2 a lemon
  • A drizzle of cold-pressed olive oil
  • For the vinaigrette-
  • 3 tablespoons olive oil
  • 1 tablespoon white wine vinegar (or balsamic, apple cider)
  • Pinch of kosher salt
  • A pinch of freshly ground black pepper
  • OPTIONAL ADD-INS for vinaigrette: (herbs like dill, basil, parsley, cilantro, mint, or thyme)
  • minced garlic clove
  • finely chopped shallots, or onion
  • Red pepper flakes
  • The rest of the vegetables you can choose: Bell peppers, Lettuce, Cucumber, Carrots, tomatoes, celery, spring onions and more
  • Fresh Ricotta and some taco chips, or crostini or lettuce leaf to serve with

Directions

Soak the beans overnight. Once the beans have soaked, you will notice that they have increased in size, indicating that they have absorbed moisture.

Place the beans in a large pot and cover again with fresh water (ratio of 10 cups of water per pound of Red kidney beans).

Note: It is important to use fresh water for boiling; the soaking water contains oligosaccharides, released from the beans during soaking, that can lead to digestive discomfort.

Peel and finely slice the garlic, then pick and finely chop the rosemary leaves.

Heat the oil in a frying pan over a medium heat, then fry the garlic, rosemary and chilli until the garlic turns slightly golden.

Stir in the boiled beans, (along with 1/2 a cup of bean gravy water), and boiled corn. then let everything cook and reduce for about 5 minutes, or until thick and delicious. Season to taste.

Finish with the chopped coriander and a good squeeze of lemon juice, drizzling over a little cold-pressed olive oil, according to your likes.

For the vinaigrette-

Add all of the ingredients to a small mason jar, screw on the lid, and shake until blended. You can also whisk the ingredients together in a bowl or whirr them together in a blender.

Taste and adjust seasonings if desired.

To serve:

You can mix the prepared corn bean salad with more fresh vegetables and serve it with a drizzle of vinaigrette and fresh ricotta.

Use taco chips to serve the prepared salad or make a bruschetta.

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