This recipe isn’t limited to black beans. You can easily substitute with kidney or pinto beans. Canned beans are an excellent source of protein and fiber, are high in folic acid, and are a low glycemic index food. I use the canned version for simplicity. If you cook your own beans, make sure to keep the water. When done let them soak back the nutrients in the water for roughly an hour. When buying canned beans, check the label for low sodium.
Ingredients
1 cup quick cooking bulgur
1 cup black beans, rinsed and drained
1 ear of corn, cooked and kernels cut off with a knife
1 avocado, peeled and chopped
1 tomato, chopped
¼ cup fresh dill, roughly chopped
¼ cup fresh cilantro (coriander) leaves, roughly chopped
¼ cup olive oil
2 teaspoons sushi rice vinegar
1 teaspoon sesame oil
1 to 2 teaspoons ground cumin
Instructions
In a large heatproof bowl, add bulgur and pour over 1 cup of hot water. Cover and let stand for one hour.
Fluff with a fork then add remaining ingredients and gently stir to combine. Serve immediately or refrigerate until ready to use.
If the bulgur looks dry, add a splash of olive oil and stir. Adjust the herbs to suit your own taste.
Notes
The Culinary Chase’s Note: If planning on taking this to a pot luck or picnic, double the ingredients and you’ll have enough to satisfy 8 to 10 people. Enjoy!
Recipe by The Culinary Chase at https://theculinarychase.com/2015/08/bulgur-and-black-bean-salad/