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Flavor Fiesta
This colorful, flavorful, south-of-the-border salad makes a perfect cool summer meal in a bowl. Fresh veggies make this recipe simple to prepare while providing cancer-fighting phytochemicals with every bite. Beans are high in fiber, calcium, phosphorus and iron, and are a good replacement for meat in many recipes. Feel free to mix it up. Turn it into a healthy wrap by adding some diced ripe avocado and grilled chicken or shrimp and serve wrapped in a tortilla.
Southwestern Black Bean Salad
1 1/4 cups water
1/3 cup pearl barley
1/2 tsp. salt
1 can (15 oz.) black beans, rinsed and drained
1 small yellow or orange bell pepper, seeded and chopped
1 small tomato, seeded and chopped
1 small zucchini, chopped
1 cup diced jicama (optional)
3 oz. pepper or plain Monterey Jack cheese, cut in small cubes
1 medium scallion (green and white part), chopped
Juice of 1 lime
1 tsp. canola oil
1 tsp. dried oregano
1 tsp cumin seeds
Pinch of cayenne (optional)
Freshly ground black pepper and salt, to taste
In a medium saucepan, bring the water to a boil. Add the barley and 1/2 teaspoon salt. Reduce heat, cover and simmer until the barley is tender, about 20 minutes. Drain it well and allow it to cool to room temperature.
In a large bowl, combine the cooled barley, beans, bell pepper, tomato, zucchini, jicama (if desired), cheese, scallion and lime juice, mixing with a fork. In a small pan heat the canola oil. Add the oregano, cumin seeds and cayenne (if using), and sauté for 1 minute. Pour the herb mixture over top of salad, tossing to distribute it evenly. Season it with salt and pepper, according to taste.
Serves 6, one cup per serving.
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COMPANY INFORMATION:American Institute for Cancer Research (AICR)
1759 R Street, NW
Washington, DC 20009
United States of America
Phone: 1-(800)-843-8114
Email: recipes@aicr.org
Website: AICR.org
The American Institute for Cancer Research (AICR) is the cancer charity that fosters research on diet and cancer prevention and educates the public about the results.
SOURCE: http://www.aicr.org
UPDATED ON: 4/8/2008
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