Cheap Lunch Low-Fat Black Bean Salad Recipe
Vegetarian & Vegan Recipes Under $2.50 - Low Fat Southwest Salad
Sep 3, 2009
Basic, nutritious and packed with flavor, this low-fat Southwest black bean salad is sure to win the hearts of vegans and carnivores alike. It can be served as a side dish or a light meal, and offers protein, vitamins and antioxidants galore while being low-calorie enough to fit into almost every meal plan. Beans, olive oil, and fresh vegetables are all extremely heart healthy foods.
Southwestern Black Bean Salad
This recipe makes about five servings: enough for lunches for one week.
Cooking Implements:
- Fork or spoon
- Large mixing bowl
- A microwave-safe bowl or a small pot
- Several containers, Tupperware or similar
- Vegetable cutting knife
- A work area, like a plate or cutting board.
Ingredients, Five Portions:
- Two cans of black beans (or two lbs of fresh, rehydrated black beans)
- Two cups of frozen sweet corn, re-heated
- One small fresh sweet pepper (If no cheap fresh peppers are available, it is possible to substitute canned roasted red peppers, which are available at dollar stores and major groceries.)
- One to two medium tomatoes
- One half cucumber
- One small or 1/2 large onion
- Fresh cilantro
- 1/4 cup lime juice
- Two tablespoons apple cider vinegar
- Three to four tablespoons extra virgin olive oil
- A pinch of salt & pepper (optional)
Those cooks unconcerned about calories or looking for a more filling lunch can add another two tablespoons of extra virgin olive oil to the batch. Olive oil is a "healthy fat", good for the heart, and extra virgin olive oil has a high antioxidant content, known to lower cholesterol.
Black beans are high in soluble fiber and flavonoid antioxidants, and also contain necessary mineral nutrients. Tomatoes contain lycopene, another powerful antioxidant. All in all, this Southwest black bean salad is like a very tasty nutritional supplement.
Directions:
This is a simple salad, and needs no heat! Wash the fresh veggies with cold water, peel the cucumber and the onion, then chop finely and add to mixing bowl. Rinse black beans until water runs clear. Heat frozen corn in microwave or in a pan, and add to the black beans and fresh vegetables. Toss until well mixed. In a separate bowl, blend lime juice, apple cider vinegar and olive oil, and salt and pepper if desired, and pour this dressing over the salad. Serve into containers for safekeeping.
Cost Analysis for five portions: This recipe has some expensive ingredients that will last through multiple recipes, such as olive oil and apple cider vinegar and frozen corn.
Beans should cost between $2 and $3. Corn should cost approximately $1 for the amount needed.
Fresh vegetables: A small onion should cost between 25 cents and $1; a medium tomato about $1; a cucumber usually $1-2, and a small pepper (or can of roasted peppers) about $1. Fresh cilantro should run $1-2.
The olive oil and vinegar amount used should come to no more than $1.
Total cost for five portions: between $8 and $12.
An even cheaper classic three-bean salad makes for another simple vegan lunch or side-dish. Alternatively, those who enjoy dairy products can make these delicious, slightly spicy black bean burritos with roasted yams.
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