Black Bean and Sweetcorn Salad

Black Bean and Sweetcorn Salad
This recipe is very low in Saturated Fat, Cholesterol and Sodium. It is also a good source of Dietary Fiber, Protein, Vitamin K, Folate and Manganese.

Serve 2
220 g beans, black, organic, (cooked and drained)
180 g sweetcorn kernels, frozen, organic, (cooked)
160 g tomatoes, plum, organic, (quartered)
1 bunch coriander, fresh, organic, (chopped)
2 onions, spring, organic, (sliced)
1 lemon, organic, (juiced)
1 garlic, clove, organic, (grated)
1 tsp. pepper, black, coarse, organic
1 tsp. chilli, flakes, dried, organic

Combine black beans, sweetcorn, tomato, coriander, spring onion, lemon juice, garlic, red onion, black pepper and a hint of chilli into a large bowl. Divide into two portions.

Notes:
Studies show that the health benefits from following a plant based diet include weight loss, diabetes control, lowered insulin secretion, improved sports performance, reduced risk for diabetes, cardiovascular disease, high blood pressure and cancer. They fill you up, without many calories, providing your body with quality nutrients to function at an optimum level.

Beans and sweet corn are a good source of protein that’s essential to repair the body and nourish the immune system. They also contain fibre that helps to delay glucose absorption keeping our blood sugar more stable.

Black pepper improves digestion and has antioxidant and antibacterial effects. I love a good grind of black pepper over any salad.

Garlic is linked with everything from helping to fight against cancer and blood clots to raising levels of good (HDL) cholesterol and lowering blood pressure. Garlic also has antibacterial and anti-inflammatory properties that can help reduce the severity of illnesses like cold and flu. It also contains a special compound called allicin, which provides the greatest health benefits – it’s pretty much destroyed in cooking, so try and eat it raw or only lightly cooked.

Further alchemical developments to consider applying to the recipe;
Mushrooms, organic, (80 g) | Pepper, fresh, organic (1) | Avocado, organic (1/2) | Paprika, smoked, ground, organic (1/2 tsp.) | Black beans | dry | 1 cup = 194 g

Black beans | cooked | 1 cup = 172 g | Ratio (dry : water) | 1 : 4 Cooking time | 15 minutes 1 cup dry yields | 2.25 cups cooked | 387 grams cooked

Amended source:
Black Bean and Sweetcorn Salad | The Healthy Chef