Mexican bean salad

mexican bean salad.jpg

Time to feeding 15 minutes

Feeds   four wildelings

This high protein salad can be made as a batch, stored in the fridge and used as a mix'n'match salad dish. 

Inspired by my time volunteering in Costa Rica when my staple diet was mostly rice and beans. I've thrown in a Mexican twist to bring out those flavours.


Method

Ingredients

  • Combine kidney beans, diced onion and sweetcorn in a large mixing bowl
  • Add tomato puree and vinaigrette mixing well
  • Sprinkle with salt, pepper and sugar, stir and leave for as long as possible to let flavours evolve
    • Ideally leave for 2 hours
  • 1 can red kidney beans
  • 1/2 red onion finely diced
  • 2 tablespoons tomato puree
  • 1 can sweetcorn
    • for a fresher dish
      • boil corn on the cob for 7 minutes
      • leave to cool for a few minutes
      • with sharp knife shave off the corn kernels from the cob
  • Simple vinaigrette
    • See Salad dressings
  • Fresh ground pepper
  • Pinch of sea salt
  • Pinch of sugar
    • Use coconut sugar and not refined white sugar

 


Wilde tips

Add an array of different beans for a vibrant colour mix (butter beans, black beans etc)

Prepare this the night before to leave flavours to evolve