Healthy Bean Corn Salad

Homemade Fresh Ricotta
Homemade Fresh Ricotta
April 4, 2018
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Healthy Oatmeal Cookies
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Healthy Bean Corn Salad

Garlic & chilli Red Bean, Corn Salad with fresh ricotta in a green crunchy lettuce leaf and a nice drizzle of vinaigrette.

Garlic & chilli Red Bean, Corn Salad served on a crostini or serve it on a toasted bread as a bruschetta, and not to forget fresh ricotta and a drizzle of vinaigrette.

Garlic & chilli Red Bean, Corn Salad with ricotta and vinaigrette served with taco chips.

These are the three versions I had at home of same salad. It was healthy hearty and wholesome food, to satisfy the foodie in me.

 

It may seem as if I am exaggerating; if I show my love for red kidney beans to you. Being a Punjabi, Rajma Chawal (red beans with white rice) was a love of life for the whole family. When I got married, I came to know that Pranav (my darling hubby) doesn’t eat red beans at all. Hence, we really don’t cook red beans very often. So, I am a Punjabi, who has been deprived of her childhood love. You can imagine me running towards a bowl of Red beans in slow motion, similar to a scene of 80s Bollywood movie.

Healthy Bean Corn Salad

But jokes apart, Considering the nutritional benefits of red beans, I seriously want my kids to have red beans in their diet because it is a source of essential nutrients, vitamins and minerals. Red Beans are packed with protein, fibre, folate, manganese, phosphorus, potassium, copper, magnesium, zinc, iron, thiamine, vitamin B6, riboflavin, niacin, calcium and more.

Healthy Bean Corn Salad

Today the red beans I am using are organic and are the product of Truefarms. As we all know organic produce contains fewer pesticides. Is good for our environment too.  Truefarm have been supporting farmers across the world and deals with organic food products. They believe in nutrition, wellness and also work with many social organisations for that betterment of farmers.Truefarm Foods Organic Red Kidney Beans, 500g

Healthy Bean Corn Salad

Here are few pointers for you to go through before you start with the recipe.

Kidney beans should be well cooked.

The method –  ratio of 10 cups of water per pound of Red kidney beans. If you plan to use a different amount, please adjust accordingly using this ratio.

It’s important to soak the beans, I prefer soaking overnight A long soak gives the beans the moisture content they need, for a quick cooking process. Also helps in even cooking without splitting open and losing their nutritional content.

Healthy Bean Corn Salad

 

I must share with you, that even if you soak beans overnight, they do not leach their nutrient content into the soaking water. Soaking red beans also breaks down their indigestible sugars (known as oligosaccharides), which reduces gas and flatulence after eating.

Once the beans have soaked, you will notice that they have increased in size, indicating that they have absorbed moisture.

Place the beans in a large pot and cover again with the same ratio of fresh water mentioned above.

Note: It is important to use fresh water for boiling; the soaking water contains oligosaccharides, released from the beans during soaking, that can lead to digestive discomfort.

Healthy Bean Corn Salad

Add salt to the cooking water. Place on the stovetop and bring to a boil, then reduce to a simmer. Simmer for 45 minutes, or until you reach desired tenderness. Or you can choose to pressure cook them, but that will require less water and less cooking time.

We will also use boiled corn, that’s easily available, and I have also used some bell peppers and cherry tomatoes. You can pick and choose more or less vegetables according to your personal liking.

Healthy Bean Corn Salad

Fresh Ricotta is a great combo for the recipe, you can either buy it or here is an easy way to make fresh ricotta at home.

Homemade Fresh Ricotta

I would also like to share with you how you can bake tacos at home. Baking instead of deep frying makes them healthy.

Homemade Taco Shells

Ingredients

2 cups of boiled red kidney beans
Truefarm Foods Organic Red Kidney Beans, 500g
1 cup of boiled corn

4 cloves of garlic minced

Few strands of fresh rosemary

2 tablespoons of cooking oil

½ teaspoon dried red chilli flakes

Salt to taste

Fresh coriander chopped

A squeeze of 1/2 a lemon

A drizzle of cold-pressed olive oil

For the vinaigrette

3 tablespoons olive oil

1 tablespoon white wine vinegar (or balsamic, apple cider)

Pinch of kosher salt

A pinch of freshly ground black pepper

OPTIONAL ADD-INS for vinaigrette:

(herbs like dill, basil, parsley, cilantro, mint, or thyme)

minced garlic clove

finely chopped shallots, or onion

Red pepper flakes

The rest of the vegetables you can choose: 

Bell peppers, Lettuce, Cucumber, Carrots, tomatoes, celery, spring onions and more

Fresh Ricotta and some taco chips, or crostini or lettuce leaf to serve with

Method

Peel and finely slice the garlic, then pick and finely chop the rosemary leaves.

Heat the oil in a frying pan over a medium heat, then fry the garlic, rosemary and chilli until the garlic turns slightly golden.

Stir in the boiled beans, (along with 1/2 a cup of bean gravy water), and boiled corn. then let everything cook and reduce for about 5 minutes, or until thick and delicious. Season to taste.

Finish with the chopped coriander and a good squeeze of lemon juice, drizzling over a little cold-pressed olive oil, according to your likes.

For the vinaigrette

Add all of the ingredients to a small mason jar, screw on the lid, and shake until blended. You can also whisk the ingredients together in a bowl or whirr them together in a blender.

Taste and adjust seasonings if desired.

To serve:

You can mix the prepared corn bean salad with more fresh vegetables and serve it with a drizzle of vinaigrette and fresh ricotta. 

Use taco chips to serve the prepared salad or make a  bruschetta. 

I thought of these options and I shared with you, if you have more ideas, please do share with me. For now, have fun and enjoy a healthy day!

Healthy Bean Corn Salad

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