Monday, January 14, 2013

Complete Protein Salad - Black Bean and Corn Salad with Cilantro

Eating less meat? If so, you'll probably hear about the need to eat certain grains together. The reason for this is to create a complete protein, which has adequate proportion of the 9 essential amino acids. The two grains alone don't provide enough, but together they do. They are, together, a complete protein. There are two classics combos: rice and beans, and corn and beans.

I threw together a quick, simple, and tasty complete protein salad. 3 cans from the market: 1 black bean, 1 whole corn, and 1 diced tomatoes. If you have time and the ingredients are available you get a much better result using dry beans, fresh corn and tomatoes. But during the winter using cans works quite well.

  1. Drain and rinse black beans and corn in colander. Repeat with diced tomatoes.
  2. Mix all three together with olive oil and minced cilantro (or chopped coarse if preferred).
  3. Spice or salt to your taste. Spice it up with garlic, chilies, or any spices you enjoy.
  4. Let mellow out for at least an hour before serving. Enjoy your complete protein.

The complete protein salad.

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