Black Bean & Corn Salsa
This Black Bean & Corn Salsa has become a favorite of my younger son, which I think is great since:
- Its based on quality protein
(Hes vegetarian, so I'm pretty deliberate in adding protein, zinc, B-vitamins and iron in his diet, and like many of us, he's inclined to fill up on carbs and sugars.)
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- Nearly everything in it is organic(literally everything except the red onion)
- Its so healthy: beans, veggies, fresh herbs, spices, vinegar, lime juice & zest
(Fresh herbs, spices, vinegar & lime juice will cleanse and support your liver and lymph system. Cilantro is specifically powerful at detoxing Mercury from the body. The bell pepper is a great source of vitamin C.)
- The ingredients don't cost much(some are pantry/ freezer items so you can stock up at the best price)
- Its pretty easy to prepare(every time you make it, it's even easier!)
The ingredients you'll need are:
- 1 lb. dried Black (or Turtle) Beans(organic in bulk area in some stores)
OR 4 14.5/ 15 oz. cans(organic from Eden Foods(BPA free),WestBrae or store brands)
- 16 oz. frozen corn(I useCascadian Farms, and I usually buy it on salew/ a coupon.)
- Red Onion(about 1/2 of a medium sized onion)
- Red Bell Pepper
- Fresh Cilantro(I often find the Simply Organic Kroger packages clearanced for .99)
- Rice Vinegar(I used the BOGO coupon from Recycle bank to get 2 bottles for about $4.39)
- Fresh Lime(I buy these organic, and throw them in the freezer after I've initially juiced them. You want organic citrus if you'll be using the peel, and they zest easier frozen. After it warms up, you'll find you can even get more juice out of them. Should be about $1 for one. I used half of a lime for this batch.)
- CayennePepper(I was fortunate to get some Simply Organic Spices with coupons.)
- Salt(Sea Salt contains iodine, which your thyroid needs to function properly. You can certainly use Kosher salt if you would rather.)
I use dried black beans but you could use canned beans if you'd rather. The amount I used for this recipe was just about a pound (dry), and I think that 4 14.5 or 15 oz cans would be the equivalent amount, or a bit more.This recipe is a great example, too, of how you can stretch the ingredients you have on hand. With a recipe like this, I want every bite to include every ingredient, so I adjust the cut on the veggies if I am not sure I have enough. And the proportions of the main ingredients are relative, not exact. But they are what I base the rest of the ingredients on.If you're starting with dried beans, soak overnight, then drain well, add fresh water, and bring to a boil. I really recommend soaking overnight, though I personally probably have to do the quick soak about as often as I plan ahead enough to soak overnight. A long soak really shortens the cooking time, but you can pull it off either way. (Or, you could use canned beans.) Let the frozen corn thaw in the refrigerator while you're preparing other ingredients.Try to pay attention, so they don't boil over, causing a purple tidal wave across your stove. When they do come to a boil, they may have a grayish purple foam to skim off with a spoon. Reduce the heat to low, place a lid on the pot, and cook just above a simmer for about 11/2hours.I don't add any seasonings until this point. I've read that vinegar and salt can interfere with the beans getting tender as they cook. It seems to be true. For this recipe, I only added salt (about 1/2 teaspoon) while it was in the cooking liquid, because it isn't going to cook long enough to really absorb the other spices and we're going to drain and discard that liquid anyway.When I made this batch, I was cooking beans for two different recipes, so at this point I divided them. I didn't want the beans for this recipe to asplode so I let these simmer uncovered while the other half cooked more intensely.
Drain the beans, then add between1/4 1 tsp. Cayenne pepper, about1 tsp. of cumin, and about 2 Tblsp. of rice vinegar. Mix that, add the corn, and then mix again, while the beans are still warm. The corn will defrost, the beans will cool; it will all work out perfectly. Let that refrigerate while you chop the other ingredients.
Chop the red onion, the red bell pepper and the cilantro. I've found that it's quicker to just remove the leaves and then chop the cilantro than to try to work around the stems. Add the onion, pepper and cilantro, then about1/4 Cup of lime juice, a pinch of salt, and a bit of lime zest. Taste and adjust the spices if you desire.Its great if you can let it sit for a while, but it's great if you just dig in, too! You could add this to a burrito, make a salad with it, eat it straight or any myriad of ways that appeal to you!
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Posted in Home Improvement Post Date 01/14/2017