Cinco de Mayo Menu: Black Bean Salad & Cauliflower

May 5th is the translation for Cinco de Mayo. I decided to make a black bean salad with lots of veggies, but you can mix and match the ones you like. I also used dried beans that I soaked overnight and cooked in a crock pot, but you are free to use canned beans. Be sure they are BPA – free (BPA plastic lining of questionable safety) and the only ones I know are safe are Eden Organic beans. The cauliflower is steamed whole and then topped with salsa and/or guacamole. Two tasty dishes for celebrating plus links to my  previous Cinco de Mayo postings with enough recipes for a party!

Black Bean Salad

(From: http://www.whfoods.com/genpage.php?tname=foodspice&dbid=2) Celebrate Cinco de Mayo with the delicious flavor and the nutritional benefits of black beans. Like other varieties of beans, black beans are rich in cholesterol-lowering fiber. Combined with whole grains such as brown rice, black beans provide a virtually fat-free, high quality, and economical source of protein. And they are even a source of hard-to-find omega-3 fatty acids!

Utensils: Cutting board & knife, pot for beans, serving plate
Prep. Time: About 20 minutes
Cooking time: None if beans are canned; 45-minutes to one hour if using dried beans
Categories: GF, NSA, Vegan (GF=gluten-free; NSA= no sugar added; Vegan=Veg. without dairy or eggs)

Ingredients

one cup (or one can, drained) cooked black turtle beans
one cup diced or minced veggies, such as:
red or white onion or leek
mini sweet bell pepper- red, yellow and orange
yellow summer squash
cucumber
carrot
garlic
(I used a small amount of each of these veggies,but feel free to use only the ones you like or have available)
Lettuce for serving plate

Dressing
3 tablespoons olive oil or other oil of your choice
lime or lemon juice (1/2 of a large; whole of a small)
salt, black pepper, cayenne pepper to taste
optional: sliced olives, pickles and avocado

Directions

1. Place cooked beans in a large bowl. Add minced veggies.
2. Mix together oil, lime or lemon juice and spices. Toss with beans.
3. Serve on a bed of lettuce, garnished with sprouts

Variation: Use grated cheese on top instead of sprouts–not vegan then)

 

 

Whole Cauliflower

Cauliflower Nutrition from a blog from The Washington Post: (direct quote)

Unlike processed white foods, cauliflower has many health benefits:

— The antioxidants avert oxidation and damage to our cells, helping to prevent cancer and other diseases.

— The anti-inflammatory properties of the vegetable help to prevent arthritis, diabetes, heart disease, IBS and other inflammatory diseases.

— The fiber helps to support digestion and detoxification.

— Cauliflower is full of B vitamins, potassium and phosphorous, which support the nervous system, muscles and bones, respectively.

 

 

Utensils: Cutting board & knife, large pot for steaming; pan for broiling (optional), serving platter
Prep. Time: About 15 minutes
Cooking Time: 10-15 minutes
Categories: GF, NSA, Vegan (GF=gluten-free; NSA= no sugar added; Vegan=Veg. without dairy or eggs)

Ingredients
one whole org. cauliflower
salsa (I purchased organic medium)
guacamole (I made from scratch with lemon and garlic; see below)
olive oil

Directions (Preheat oven to 350 degrees)

1. Wash cauliflower; remove the bottom part of the stem and leaves (use for soup stock)
2. Place cauliflower whole in the steamer and cook about 7-10 minutes–tender but not mushy.
(While steaming, make guacamole with 1/2 avocado, juice of 1/2 lemon and one minced garlic clove and mash together.)
3.Transfer carefully to a lightly oiled pan and place in oven. Turn to broil and broil about 2 minutes.
4. Remove and spread 1/2 of the cauliflower with salsa and the other 1/2 with guacamole. Serve hot.

(You can also do this with cauliflower pieces, steamed and tossed with salsa and guacamole.)

Here are the links to my two previous Cinco de Mayo recipes:

2005: http://www.menupause.info/archives/3123

2009: http://www.menupause.info/archives/1141

Happy Cinco de Mayo!

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