How long does bean homemade salad last?

Toss the whole salad together, but leave the avocado out until ready to serve. The fully dressed bean salad will last for 4 days stored in an airtight container in the fridge .

Is this bean salad healthy?

The vitamin C from both the cherry tomatoes and lime plus the fats from the avocado and oil will help improve the absorption of nutrients in this meal. Vitamin C in particular helps to better absorb iron. And fats help improve the absorption of fat soluble vitamins.

Are canned beans healthy?

Canned beans contains protein, fiber and iron just like freshly cooked beans. A majority of canned beans contain sodium in them, but when rinsed very well under running water, you can reduce the sodium significantly by ~40%. You can also swap for cans that use no added sodium to by pass sodium if needed.

Southwest Chickpea Black Bean Salad

Description

Just a few minutes and basic ingredients is all you need for this chili lime bean salad! Fresh flavors and perfect as a side or main!

Ingredients

Scale

Salad Base

1, 15 oz can chickpeas, rinsed and drained
1, 15 oz can black beans, rinsed and drained
1 cup frozen fire roasted corn, thawed
1 cup cherry tomatoes, halved
1/2 small red onion, finely diced
1 jalapeno, finely diced (optional)
1/4 cup cilantro, minced
1 avocado, cubed

Dressing

Zest of one lime
Juice of 2 limes or 1/4 cup lime juice
2 tbsp extra virgin olive oil (optional)
1 tbsp maple syrup
1 large clove of garlic, crushed or 1 tsp garlic powder
1/2 tsp cumin
1 tsp chili powder or Tajin
1 tsp smoked paprika
1/4 tsp salt

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Instructions

In a medium mixing bowl, combine beans, corn, tomatoes, red onion, and cilantro.
In a separate cup or bowl combine lime zest, lime juice, oil, maple syrup, and remaining seasonings. Whisk the vinaigrette together and pour dressing over beans and gently toss everything together to coat.
Place beans in the fridge to chill for at least an hour before serving. When ready to serve, mix in your avocado and make sure to toss again, then enjoy!

Notes

Feel free to adjust or omit the oil and maple syrup. The oil is there to help improve the mouthfeel of the bean salad and the maple syrup is there to help balance the sharp and tangy flavors of the garlic and citrus.

Make this a meal by including more grains. Add more corn or serve with tortilla chips, quinoa, rice or bulger wheat.

Adjust the spice of the salad by omitting the jalapeño or removing the seeds before adding to the salad.

Add and mix in the avocado when ready to serve. This will make the salad last longer as avocado oxidizes quickly.