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Archive for March, 2013

Dear Readers,

I made this salad recently as part of a ladies luncheon and everyone seemed to enjoy it.  It is healthy and so easy to prepare; especially if you use canned, rinsed black beans.  It would be good added to a tossed salad or used as a filling along with chopped tomatoes and lettuce in a wrap.  Try it – you will like it!  I cut this recipe out of the Raleigh News and Observer.

Black Bean Salad with Feta Cheese and Cilantro

2 cups dry black beans (or 4 cups cooked beans)

1 small red onion, finely chopped (about 1/2 cup)

1/4 cup finely chopped cilantro

2 ounces pasteurized feta cheese, crumbled

2 tablespoons extra-virgin olive oil

3-4 tablespoons fresh lemon juice

Salt and freshly ground black pepper

Wash the beans and soak them in cold water to cover overnight.  The next day, drain the beans and place them in a pot with cold water to cover.  Bring to a boil, reduce the heat, and simmer for 20 to 25 minutes, or until tender.

Combine the beans, onion, cilantro and most of the cheese in a bowl.  Add the olive oil, lemon juice, salt and pepper and mix well.  Let the beans marinate for 10 minutes and toss again.  Correct the seasoning before serving, adding salt and lemon juice to taste.  Garnish with remaining cheese.

Makes 4 servings.  Each serving contains 335 calories, 11 grams of fat, 44 grams of carbohydrates and 17 grams of protein.

Enjoy and remember to always

Keep smilin’!

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