Beans, beans, beans — did you know they do a fantastic job of stabilizing blood sugar? You couldn’t have a better meal if blood sugar issues are a concern. Here we share two wonderful recipes made with black beans, but you could substitute other favorite beans as well. This salad is especially nice as it draws from foods in season right now—you may even have them growing in your own garden!
Black Bean and Corn Salad
Serves 6
Recipe courtesy AllRecipes.com
1/3 cup fresh lime juice
1/2 cup olive oil
1 clove garlic, minced
1 teaspoon salt
1/8 teaspoon ground cayenne pepper
2 (15 ounce) cans black beans, rinsed and drained
1 1/2 cups frozen corn kernels
1 avocado - peeled, pitted and diced
1 red bell pepper, chopped
2 tomatoes, chopped
6 green onions, thinly sliced
1/2 cup chopped fresh cilantro (optional)
Place lime juice, olive oil, garlic, salt, and cayenne pepper in a small jar. Cover with lid, and shake until ingredients are well mixed.
In a salad bowl, combine beans, corn, avocado, bell pepper, tomatoes, green onions, and cilantro. Shake lime dressing, and pour it over the salad. Stir salad to coat vegetables and beans with dressing, and serve.
Nutrition Information: Amount Per Serving: Calories: 392, Total Fat: 24.8g, Cholesterol: 0mg, Sodium: 831mg, Total Carbs: 35.1g, Dietary Fiber: 11.6g.
Download this recipe.
Homemade Black Bean Veggie Burgers
Serves 4
Recipe courtesy AllRecipes.com
1 (16 ounce) can black beans, drained and rinsed
1/2 green bell pepper, cut into 2 inch pieces
1/2 onion, cut into wedges
3 cloves garlic, peeled
1 egg
1 tablespoon chili powder
1 tablespoon cumin
1 teaspoon Thai chili garlic sauce or hot sauce
1/2 cup bread crumbs
In a medium bowl, mash black beans with a fork until thick and pasty. In a food processor, finely chop bell pepper, onion, and garlic. Then stir into mashed beans. In a small bowl, stir together egg, chili powder, cumin, and chili sauce. Stir the egg mixture into the mashed beans. Mix in bread crumbs until the mixture is sticky and holds together. Divide mixture into four patties.
If grilling, place patties on foil, and grill about 8 minutes on each side. If baking, place patties on
baking sheet, and bake about 10 minutes on each side. Serve on a whole wheat bun or bread with the usual burger condiments. We love these with guacamole!
Download this recipe.
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