Rochelle Trotter: Spring into Salad using beans, a superfood! - MyFoxAustin.com | KTBC Fox 7 | News, Weather, Sports

Rochelle Trotter: Spring into Salad using an awesome superfood - beans!

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CHICAGO (FOX 32 News) -

Beans are a great super-food to get your body bikini-ready. Try the Haricort Verts with Fig Balsamic Glaze, Black Bean and Corn with Hearts of Palm or Chickpea with Zucchini, Romaine and Aged Parmesan Salads!

Beans are high in antioxidants, fiber, protein, B vitamins, iron, magnesium, potassium, copper and zinc. Eating beans regularly may decrease the risk of diabetes, heart disease, colorectal cancer, and helps with weight management. Beans are hearty, helping you feel full so you will tend to eat less.

 

Here's the recipe for the BLACK BEAN AND CORN SALAD WITH HEARTS OF PALM:

Adapted from Emeril Lagassee


INGREDIENTS

Serves 6 as appetizer

3 tablespoons extra virgin olive oil

2 tablespoons malt vinegar

3 tablespoons lime juice

1 teaspoon freshly chopped chives

1 tablespoon freshly chopped cilantro leaves

1 jalapeno pepper, stem and seeds removed and finely chopped

1/2 teaspoon salt

Pinch of freshly ground black pepper

1 14 ounce can of hearts of palm, drained and thinly sliced

1/2 small red onion, chopped

1 cup black beans, drained

1 cup cooked whole kernel corn, drained

1/2 cup yellow bell pepper, chopped

1/4 cup scallions sliced thinly

 

DIRECTIONS

1. Prepare the dressing: in a small bowl combine the oil, vinegar, lime juice, herbs, jalapeno, salt and pepper. Mix well and set aside.

2. Combine the hearts of palm, onions, beans, corn and bell pepper. Toss gently to combine (do not mash the beans).

3. Drizzle with the dressing and serve immediately.

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