Clean Cooking: Spiced Bean Salad
Clean Cooking is a Tablecrafter series helping you prepare nutritionally-balanced, flavorful, and delicious food you can eat daily without feeling deprived.
For two decades, the proverbial food pyramid dictated the way people ate. Everybody knew that carbohydrates made up the bulk of what they should eat and relegated fat as a distant priority.
However, this ubiquitous guide we’ve been hearing about since childhood no longer holds true. The science of nutrition see-saws every now and then—one day we favor butter and vilify it the next. How will you know which ingredients to stock up on?
Although “eating clean” sounds like last year's buzz word, it still rests on sound principles. This means choosing meals that incorporate protein, carbohydrates, and fat in a reorganized, updated dietary scheme called My Pyramid.
Clean cooking doesn't have to be complicated. Even bright-eyed beginners will find this recipe simple and straightforward. Try it out below.
Protein-packed mixed beans
Loose leaf lettuce
Spiced Bean Salad
Yield: 4 cups bean salad, estimated
Time: 15 minutes (10 for prep / 5 for assembly)
- 1 head loose leaf lettuce or greens of your choice
- 1 cup canned red beans, drained and rinsed
- 1 cup canned mixed beans, drained and rinsed
- 1 cup canned corn kernels, drained and rinsed
- ¾ cup tomatoes, chopped and deseeded
- ½ cup cilantro, chopped and loosely packed
- 2 limes, juiced and deseeded
- 1 red onion, finely minced
- 1 tsp oregano, ground
- 1 tsp cumin, ground
- ½ tsp cayenne pepper, optional
- 1 tsp salt
- Pull the lettuce leaves apart and dunk them in a large bowl of ice water. Repeat the process until leaves are clean and no more dirt settles on the bottom of the bowl.
- Pat the leaves dry with a clean kitchen towel. Set aside in the fridge.
- Mix the rest of the ingredients in a large bowl. Toss gently and adjust for seasoning.
- Just before serving, trim the base of the lettuce leaves. Arrange artfully on a plate. Fill the cups with the bean salad. Serve immediately.
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