Live Whole Health #236: Avocado Black Bean Salad charms with flavor and fiber

“Beans, beans the magical fruit. The more you eat …”

DYK: The gassy effect we associate with beans is simply a product of our gut bacteria breaking down some of the fiber and nutrients in the beans.

Beans: A humble nutrient powerhouse

Beans are more than just a cost-effective pantry staple, they’re a nutritional powerhouse packed with nutritional goodness that can benefit your health in countless ways! These versatile legumes are rich in protein, fiber, vitamins and minerals, making them a smart choice for adding nutrition and flavor to your meals. They’re also very well balanced, nutritionally, making them a good choice to build a meal around.

Fiber

One of the most impressive benefits of beans is their high fiber content, which helps promote digestive health and can lower cholesterol levels. Fiber also helps keep you feeling full and satisfied, making beans a great choice for weight management and overall wellness. Additionally, beans are an excellent source of plant-based protein and can be enjoyed regularly as part of a well-balanced, plant-forward eating pattern.

Avocado Black Bean Salsa

Check out this 1-minute cooking demonstration by VHA’s very own Healthy Teaching Kitchen preparing an Avocado Black Bean Salsa recipe. This colorful and flavorful dish is perfect for picnics, potlucks or as a side dish for grilled meats, fish or other main dish.

There are so many delicious ways to incorporate beans into your cooking! Try adding cooked beans to soups, stews and chili for a hearty and satisfying meal. You can also use beans to make veggie burgers, bean dips and even desserts like black bean brownies. With their unbeatable versatility, affordability and shelf life, beans are truly a star ingredient in any kitchen.

This video is part of the Healthy Teaching Kitchen video series to promote healthy eating habits and provide a nutritious and delicious recipe.

Hungry for More?

Hungry for more information, tips and ideas for how to have a healthy relationship with Food and Drink to fuel your own wellness journey? Check out this Introduction to Food and Drink for Whole Health, Healthy Tips on Eating Out and Grocery Shopping, or this Veteran’s experience with healthy cooking classes at her local VA. For more recipes, please visit VA’s Nutrition and Food Services.

Recipe

Prep: 15 minutes | Cook: 10 minutes | Total: 25 minutes

Yield: 16 servings | Serving Size: 1/4 salsa and 6 chips

Ingredients

16 6-inch corn tortillas, each cut into 6 wedges

1/8 tsp salt and 1/8 tsp salt and 1/4 tsp salt (divided use)

1/2 can no-salt-added black beans (rinsed, drained)

1 medium cucumber (peeled, seeded, finely chopped)

1 small green bell pepper (finely chopped)

1 medium rib of celery (finely chopped)

2-3 Tbsp snipped, fresh cilantro

2 Tbsp fresh lime juice

1/8 tsp crushed red pepper flakes

2 medium avocados (diced)

Directions

1. Preheat the oven to 350°F.

2. On a large baking sheet, arrange half the tortilla wedges in a single layer. Bake for 10 minutes, or until lightly golden. Sprinkle with 1/8 teaspoon salt. Transfer to a serving bowl. Repeat with the remaining tortilla wedges and the remaining 1/8 teaspoon salt.

3. Meanwhile, in a medium serving bowl, stir together the beans, cucumber, bell pepper, celery, cilantro, lime juice, the final 1/4 teaspoon salt, and red pepper flakes. Using a rubber scraper, gently fold in the avocados. Serve with the tortilla wedges.

Recipe Notes

Nutrition Facts Per Serving: Calories: 108 | Total Fat: 4.5 g | Saturated Fat: 0.5 g | Trans Fat: 0.0 g Polyunsaturated Fat: 1.0 g | Monounsaturated Fat: 2.5 g | Cholesterol: 0 mg | Sodium: 88 mg

Total Carbohydrate: 16 g | Dietary Fiber: 4 g | Sugars: 1 g | Protein: 3 g