Black Beans Pico De Gallo


Nutrients per serving: Calories: 75, Total Fat: 2g, Sat. Fat: 1g, Carbs: 23g, Fiber: 3g, Sugars: 2g, Protein: 9g, Sodium: 189mg, Cholesterol: 7mg
Yield: 6 servings                                                                                                            Prep Time: 15 minutes                                                                                              
Cook Time: 20 minutes (note the process of soaking beans increases prep and cook time) 

Ingredients:

  • 1 cup dried black beans, rinsed (optional: 1 can of BPA-free black beans)
  • 1/2 small white onion, finely chopped
  • 1 minced clove of garlic
  • 1 tsp ground cumin
  • 1 tsp ground coriander
  • 1 tsp dried oregano
  • 1/2 tsp sea salt
  • 1/4 cup chopped tomato
  • 2 tbsp chopped red onion
  • 2 tbsp chopped red or green bell pepper
  • Fresh cilantro sprigs for garnish
  • 1 Tbsp apple cider vinegar or lemon juice

Directions:

  1. Place dried black beans in water and apple cider vinegar or lemon juice – cover beans with water by 1 inch. Cover and place in the refrigerator overnight (12-24 hours).
  2. Drain beans (when using canned black beans - drain and rinse).
  3. Finely chop white onion and mince garlic.
  4. Transfer beans to a medium saucepan and add white onion, garlic, cumin, coriander, oregano, salt and 3 cups water. 
  5. Bring to a boil, then reduce to a simmer. Partially cover and cook until beans are tender, about 40 minutes (when using canned black beans, add ¼ cup of water and simmer until beans and white onions are tender, about 15-20 minutes).
  6. Meanwhile, make pico de gallo; In a small bowl, combine tomato, red onion and bell pepper. Set aside.
  7. Allow beans to cool.
  8. Use a slotted spoon to transfer beans to pico de gallo mixture. 
  9. Garnish with cilantro. Enjoy by itself or with baked organic corn chips (approximately 110 calories for 1 oz.) 

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