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Hormone-Supportive Bean Salad (Cowboy Caviar)
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Hormone-Supportive Bean Salad (Cowboy Caviar)

20 Min.Für 6Nutri-Score A€
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was Sie brauchen

Zutaten

6 Personen
  • black beans (canned, rinsed and drained)Vorräte240 g
  • black-eyed peas (canned, rinsed and drained)Vorräte240 g
  • chickpeas (canned, rinsed and drained)Vorräte240 g
  • Roma tomatoes (seeds removed, diced)Obst & Gemüse2 Stücke
  • bell pepper (diced)Obst & Gemüse1 Stück
  • red onion (finely chopped)Obst & Gemüse60 g
  • jalapeño (minced (optional))Obst & Gemüse1 Stück
  • fresh cilantro (chopped)Obst & Gemüse15 g
  • ripe avocado (diced, added just before serving)Obst & Gemüse1 Stück
  • extra-virgin olive oilVorräte60 ml
  • fresh lime juice (freshly squeezed)Obst & Gemüse45 ml
  • garlic (clove, minced)Obst & Gemüse1 Stück
  • ground cuminGewürze1 g
  • sea salt (to taste)Gewürze3 g
  • black pepperGewürze1 g

pro Portion

Nährwerte

180kcal

Kohlenhydrate
22 g
Eiweiß
6 g
Fett
8 g
Utensilien anpassen

was Sie verwenden

Utensilien

  • Seiher
  • Rührschüssel
  • Zitruspresse

Schritt für Schritt

Zubereitung

  1. Rinse the beans

    • Rinse and drain the black beans, black-eyed peas and chickpeas thoroughly in a colander.
    Schritt 1
  2. Chop the vegetables

    • Dice the Roma tomatoes after removing the seeds.
    • Dice the bell pepper and finely chop the red onion.
    • Mince the jalapeño and chop the fresh cilantro.
    Schritt 2
  3. Make the dressing

    • In a small bowl, whisk the olive oil with the fresh lime juice.
    • Add the minced garlic, ground cumin, sea salt and black pepper and mix well.
    Schritt 3
  4. Combine the salad

    • In a large bowl, mix the beans, tomatoes, bell pepper, red onion, jalapeño and cilantro.
    • Pour the dressing over and toss until everything is coated.
    Schritt 4
  5. Let the flavors meld

    • Cover and refrigerate for a couple of hours so the flavors develop.
    Schritt 5
  6. Add the avocado and serve

    • Dice the ripe avocado and fold it in just before serving.
    Schritt 6