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    You are in: Home / Community Forums / Caribbean Islands / Black Beans
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    Black Beans

    Sage
    Thu Aug 23, 2012 8:42 am
    Forum Host

    In the Caribbean, black beans are one of their favorite legumes. Black beans are low in fat and calories, high in fiber, and a great source of folate, Vitamin B1, phosphorus, iron, magnesium, and manganese.
    This was very important in Caribbean diets because meat wasn’t readily available and most imported meats were too expensive. Almost all beans are available fresh, dried, canned, or frozen.

    Add some tropical flavors to that can of black bean and you have a special dish to add variety to any meal.



    The Mango is very popular in the Caribbean; I found out each island seems to have their own variety and each one is the Best.



    The avocado tree does not tolerate freezing temperatures, and can be grown only in subtropical or tropical climates’ therefore they grow very well in the Caribbean.

    I want to share with you my recipe for a great bean salad.



    Black Bean,mango and Avocado Salsa Salad

    Ingredients
    1 (15 ounce) cans black beans, rinsed well and drained
    1 avocados, peeled and diced into 1 inch pieces
    1 mangoes, peeled and diced into 1 inch pieces
    4 green onions onions, chopped
    1 red bell peppers, chopped
    1/2 cup frozen corn
    1/4 cup chopped parsley
    2 tablespoons fresh-squeezed lemon juice
    1 tablespoon white balsamic vinegar
    1/4 teaspoon Harissa
    salt, to taste to taste
    2 tablespoons good-quality olive oil



    Directions
    1. Drain the black beans into a colander placed in the sink, rinse beans with cold water until no more foam appears, then let beans drain while preparing other ingredients.
    2. In a small dish, stir together the lemon juice, white balsamic vinegar, Harissa, salt and pepper. Whisk in the olive oil, one tablespoon at a time.
    3. In large bowl combine cubed avocado, mango, corn, peppers and onions.
    4. Add drained black beans and stir very gently to combine. (Don't stir too much; you don’t want the avocado or the beans to get crushed with the other ingredients.).
    5. Cover and refrigerate until you serve it.

    Happy Cooking!


    Last edited by Sage on Wed Aug 29, 2012 10:04 am, edited 1 time in total
    Dib's
    Thu Aug 23, 2012 1:59 pm
    Food.com Groupie
    I would love that, my DH would hate it-he's so weird!
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