Black bean lentil salad with cumin lime dressing
Discover the vibrant flavors of our Black Bean Lentil Salad with Cumin Lime Dressing. This nutritious recipe pairs hearty lentils and black beans with fresh veggies, zesty lime juice, and aromatic spices, creating a delicious and healthy salad perfect for any meal. Ready in just a few steps, it's an easy way to enjoy wholesome ingredients and bold taste!
- 13 Jul 2024
- Cook time 20 min
- Prep time 75 min
- 3 Servings
- 14 Ingredients
Black bean lentil salad with cumin lime dressing is a nutritious and flavorful dish that's perfect for a light lunch or a hearty side. Packed with protein from lentils and black beans, and filled with fresh vegetables, this salad is both satisfying and healthy. The cumin lime dressing adds a zesty, aromatic touch that brings all the ingredients together beautifully.
Ingredients:
Instructions:
- In a medium saucepan, bring 4 cups of water to a boil.
- Add 1 cup of lentils and reduce the heat to a simmer.
- Cook for 20-25 minutes or until lentils are tender but not mushy.
- Drain and set aside to cool.
- In a small mixing bowl, combine 1.50 fl oz of lime juice, 2 tablespoons of olive oil, 1 teaspoon of mustard, minced garlic, 1 teaspoon of ground cumin, 1/2 teaspoon of dried oregano, and 1/8 teaspoon of salt.
- Whisk until well blended. Set aside.
- Chop 1 red pepper and 1/2 onion finely.
- Dice 2 tomatoes.
- Rinse and drain 1 can (420g) of black beans.
- Chop 1 tsp of fresh coriander leaves.
- If not done already, chop additional onion to make a total of 1 cup (70g).
- In a large bowl, combine cooked lentils, black beans, chopped red pepper, finely chopped onion, diced tomatoes, and additional chopped onion.
- Add the chopped coriander leaves.
- Pour the prepared cumin-lime dressing over the salad ingredients.
- Toss gently to combine, ensuring the dressing coats all ingredients evenly.
- Taste and adjust seasoning if necessary.
- Serve immediately or refrigerate for an hour to let the flavors meld together for a more robust taste.
Tips:
- Use fresh lime juice for the dressing to achieve a vibrant and tangy flavor.
- Cook the lentils until just tender but not mushy to maintain a nice texture in the salad.
- Rinse and drain the black beans thoroughly to remove any excess sodium and improve the overall taste.
- Finely chop the vegetables for a more uniform and visually appealing salad.
- Allow the salad to sit for at least 15-20 minutes after mixing to let the flavors meld together.
This black bean lentil salad with cumin lime dressing is not only delicious but also incredibly versatile. It's perfect as a standalone dish or as a side to complement your favorite main course. Enjoy the refreshing flavors and wholesome ingredients with every bite!
| Nutrition Facts | |
|---|---|
| Serving Size | 340 grams |
| Energy | |
| Calories 390kcal | 16% |
| Protein | |
| Protein 27g | 17% |
| Carbohydrates | |
| Carbohydrates 70g | 21% |
| Fiber 18g | 49% |
| Sugar 6g | 6% |
| Fat | |
| Fat 11g | 12% |
| Saturated 1.53g | 5% |
| Cholesterol 0.00mg | - |
| Vitamins | |
| Vitamin A 60ug | 7% |
| Choline 100mg | 19% |
| Vitamin B1 0.82mg | 68% |
| Vitamin B2 0.35mg | 27% |
| Vitamin B3 3.18mg | 20% |
| Vitamin B6 0.61mg | 36% |
| Vitamin B9 420ug | 105% |
| Vitamin B12 0.00ug | 0% |
| Vitamin C 50mg | 57% |
| Vitamin E 1.95mg | 13% |
| Vitamin K 14ug | 12% |
| Minerals | |
| Calcium, Ca 100mg | 8% |
| Copper, Cu 0.82mg | 0% |
| Iron, Fe 8mg | 73% |
| Magnesium, Mg 100mg | 23% |
| Phosphorus, P 370mg | 30% |
| Potassium, K 1140mg | 33% |
| Selenium, Se 2.78ug | 5% |
| Sodium, Na 320mg | 21% |
| Zinc, Zn 3.16mg | 29% |
| Water | |
| Water 220g | - |
| * Percent Daily Values are based on a 2500 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
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