This recipe is NOT safe for Coumadin (warfarin) users.
This recipe is safe for those who are lactose intolerant.
This is a low sodium recipe.
GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.
This recipe is safe for those who are sensitive to gluten.
"A man may be a pessimistic determinist before lunch and an optimistic believer in the will’s freedom after it."
-Aldous Huxley, Author
Lentils are amazingly high in fiber and taste great.
I don't hesitate to use canned beans and black beans are no exception. Find the brands in your market that you like and stick with them. This may take some trial and error because there's a wide variation in quality.
I rinse canned beans and canned black beans are no exception. In most major brands there's a high salt content and rinsing will help some. For some reason canned organic beans seem to have less added sodium.
I will add that I am inclined to use freshly cooked beans in places such as salad recipes where I will serve the beans whole. I think that the quality is more apparent in such recipes as opposed to such dishes as soup or black bean cakes.
2 ounces dried black beans = 193 calories, <1g fat, 0g sat fat, 0g mono fat, 12g protein, 35g carbohydrates, 3mg sodium, 0mg cholesterol
1 cup canned black beans = 200 calories, <1g fat, 0g sat fat, 0g mono fat, 14g protein, 36g carbohydrates, 158mg sodium, 0mg cholesterol
Servings = 3 | Serving size =about 1 1/2 cups
Cooking Time = 45 Minutes
This recipe can be multiplied by 2, 3, 4.
This salad keeps well for 3 – 4 days and is better the second day.
|1/2 cup||red lentils|
|1/2 cup||green lentils|
|1 15 ounce can||black beans (drained and rinsed)|
|1 large||shallot (minced)|
|1||rib celery (sliced thin)|
|1/4 tsp||red pepper flakes|
|1 Tbsp||extra virgin olive oil|
|2 Tbsp||white wine vinegar|
|1 Tbsp||maple syrup|
|1 Tbsp||curley parsely (chopped)|
|ground black pepper (to taste)|
Cook the red lentils in 3 cups of simmering water for about 15 – 20 minutes, until just tender. Drain and rinse with cold water.
Cook the green lentils in 3 cups of simmering water for about 15 – 20 minutes, until just tender. Drain and rinse with cold water.
Combine the green and red lentils with the black beans.
Add the shallot, celery, red pepper flakes, olive oil, vinegar, maple syrup, parsley, salt and pepper.
Serving size = 1 1/2 cups
Servings = 3
Amount Per Serving
|Calories 514||Calories from Fat 54|
|% Daily Value|
|Total Fat 6g||10%|
|Saturated Fat 1g||5%|
|Monounsaturated Fat 4g|
|Trans Fat 0g|
|Total Carbohydrates 85g||28%|
|Dietary Fiber 30g||119%|
|Vitamin A 7%||Vitamin C 10%|
|Calcium 13%||Iron 47%|
|Vitamin K 37 mcg||Potassium 1677 mg|
|Magnesium 195 mg|